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Blog Wednesday, 10.24.2018

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Wednesday, 10.24.2018

  • by rbwrv
  • October 23, 2018

Wednesday 10.24.2018 

Class Times; 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

ATTENTION: There will be no Open Gym this Sunday, October 27th. The gym will be closed for cleaning/maintenance.

WARM UP
100 Jump Rope
20 Split Jumps
10 Bodyweight Kang Squats
5 Inchworm

MOBILITY
Shoulders
Hips
Knees
Ankles

WOD WARM-UP:
1 Round-
3 reps of each movement

CONDITIONING
22min AMRAP-
“Dirty 30”
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/75)
30 Toes to Bar
30 Push Press (115/75)
30 Deadlifts (115/75)
30 Wallballs (20/14)
30 Bar Facing Burpees
30 Double Unders

*Unlike typical ‘Dirty 30’, if you finish before the 22 minute Time Cap, start back at the top.

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