Saturday September 24th

New cycle starts for adult Weightlifting today. If you have been thinking about joining that class, now is the time to start! Weightlifting Class starts at 9am

8am endurance-We haven’t done this in a while- Teams of 4
40 Minute amrap- (keep track of your runs if you are keeping score)
Partner 1 starts on the 200m run
Partner 2 starts on row (for meters)
Partner 3 starts on ski (for meters)
Partner 4 starts on rest

At go, partner 1 goes for a 200m run,
when they get back they go to row, rower goes to ski, ski goes to rest, rest goes to run.
*its easier to explain in person

9am WOD

Quick warm up- coaches choice

WITH A PARNTER – Split how you want

13 Min AMRAP
55 Deadlifts 225/155 INT-205/135 BEG-185/115
55 Wall Balls 20/14
55 Calorie Row
55 Handstand Push-ups INT-Extra Mat Progress. BEG- DB Press
Rest 5 Minutes

12 minutes AMRAP
20 Kettlebell Swings 50/35
400m Run

2 Rounds
50 Double Unders Or Singles
15 Knees-to-elbows INT-Leg Raises BEG- Knee Raises
15 Push Jerks 155/105 INT-135/85 BEG-115/65