All regular classes today WITH THE EXCEPTION of the 6pm. From 6 to 8pm we will be practicing Wod Wars Wods, you dont have to be registered to jump in and do the Wod Wars workouts.

Ankle Prep:
2 Rounds
10 Ankle Pumps per leg (click for video)
20 Box Step Ups
-Then-
20 Box Jump Overs
300m Row
15 Burpees Over Rower
300m Row
10 Burpee Box Jump Overs

Wod-

Conditioning Test

“April Drool’s Day”

Rx
5 Rounds
21 Lateral Burpees Over Rower (or a bar if you are using ski erg or running)
21 Box Jump Overs 24/20″
Row ski or run 600/500
32 minute cap

Scaled
4 Rounds
21 Burpees
21 Box Jump Overs 20/16″
Row 500/400m
32 minute cap

Feel: Cardio

Pacing: Sustain

Target Score: 22-30 Minutes

Firebreather Score: Sub-20 Minutes

Scaling: (note – this workout is meant to be highly accessible, so scaling should only be provided to athletes who are de-conditioned to the point that high volume jumping could be dangerous)

• Burpees: Should not exceed 2 minutes in any round, but should only be scaled for highly de-conditioned athletes.

BJO: Should not exceed 2 minutes to complete in any round, or box height and/or reps should be reduced. Use Open standard requiring a step-down. Reduce box height before reps