WOD for Sunday 072813 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Make up any missed strength segment from the past week
Partner WOD – 10 rounds, alternating with a partner (5 each)
2 Turkish Get Ups (1 per arm)
10 Russian KB swings Right (52/35)
10 Russian KB swings Left
Time Cap = 20 minutes
Post Strength Work and Workout Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week
For the conditioning workout, alternate rounds with a partner. Use the same KB for all three movements on both right and left arm, scale as needed. Partners do not need to use the same loads. Scale this workout up by performing KB Snatches instead of KB Swings.
OPEN GYM today from 10am-12pm!