We have LOTs of outdoor workout space

Wednesday 181010 Four Round Triplet

You might remember the AMRAP last week that included a bike sprint… well we are revisiting that concept today with a four round triplet. There are 2 intentions today- the first is to finish the entire body of work as fast as possible. The second goal is to really SPRINT the bike section. You will track your fastest and slowest bike times… knowing that it will have an impact on your overall time either way. GO Hard ON the BIKE! And yes, of course, as always, many athletes will be scaling and/or modifying some variables in the workout.

Reminder: Olympic weightlifting specialty session this evening at 5pm

Rod gaining more proficiency in the strict muscle up

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
25 KB swings (24/18kg USA)
25 knees to elbows
10 cal bike sprint
Rest exactly one minute
Post time and scaling, Also post fastest and slowest bike time.

Wednesday’s 5pm Specialty Session-Olympic weightlifting
Barbell complex warm up variety pack
Snatch balance EMOM
Full clean and jerk EMOM

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Due to the limits on class sizes. Every member must book their time slot in advance.

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