Sunday May 22

Open Gym Sundays

Work Out

For time

150 KB swings @ 24-16 kg

100 Box step-up overs @ 24-16kg + 24/20″

3Km Row or 5km Bike

TC: 30 mins

Score: Time

Scaling Options:

Beginner

100 Russian KB swings @light

100 Box step-up overs @24/

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

Volume WOD =] Warm Up 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Lying W-Y  Mobility PNF lat stretch …

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