THIS WEEK’S SCHEDULE
MONDAY – WEDNESDAY
Regular Schedule
THURSDAY
9:30am – Last Class
FRIDAY
11am – Resolution Wod (free to anyone)
SATURDAY
9:30am – Free Saturday Workout
dynamic movement
Group warm up
SKILL
Practice pistols
5-7 minutes
STRENGTH
Deadlift protocol
3 sets. Resting 3-4 minutes between sets
Keep weight between 85-95%
3 half range deadlifts (floor to top of knee)
Immediately followed by
6 box jumps 24/20
WOD
Scale as needed. If you know someone in your class will not finishin 7 minutes scale the reps back as needed
7 minute cap
50 toe 2 bar.
50 oh squats 95/65
Rest of time Burpees to a plate (score Burpee reps
MaD mobi
Lat stretch band
Pigeon
Knee on the wall
Bully