We have LOTs of outdoor workout space

Tuesday 171024 Front Squat & Bike Litvi Sprints

We love Litvinov sprints. Lift something moderately heavy for some reps and then break into an all out short sprint. Four times. Done. That’s the training session. Today we experiment with this style WOD using the assault bike. Front squats then immediately to the bike and GO!  How many cals can you go in 20 seconds. Go all out. This one really works… for everything!

This week we are collecting supplies to send to Mwanza, Tanzania via the organization MENDING KIDSWe will collect over the counter medicines like children’s liquid Tylenol (and generic equivalent) as well as antibiotic ointment and toothbrushes. Mending Kids is a surgical mission helping kids from all over the world to receive life-saving procedures. Many families in a Malibu have hosted kids who have undergone procedures in Los Angeles hospitals. Thanks for helping!

Go to CVS, buy some items to send to Africa, and put them in this box. Thanks!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds each for time of:
Front squat, 6 reps (60% 1RM) immediately followed by
20 second assault bike sprint for calories
Rest as needed between rounds
Post load and number of calories for each round to chalkboard/journals

Tuesday 5pm Open Training Hour

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