WOD for Friday 10-16-15. 6pm class MAY be cancelled. Please, check back tomorrow for more info.October 16, 2015
Apologies, AGAIN, I may have to cancel Friday’s 6 pm. All of our instructors are travelling at the same time. I’m trying to free up my own conflicts and may be able to instruct, but please check back friday afternoon for updates.
Please don;t forget about our Saturday competition. 5 Events in 2 hours. 10-12. Signup on the “BENCHMARK WORKOUTS” board at the gym.
Tomorrow’s 6 , 7 and 8:45 will have Brandon as your instructor. We end the week on a long, tough note.
4 Rounds for time:
40 KB Swings 24/16, 30 Wallballs 20/14 to 10/9, 20 Burpees, 10 Box Jumps @ 30″/24″
Mandatory 3 minute rest between rounds.
Scale the KB swings to Russian/Eye level swings.
Scale the wallballs with reduced height.
Burpees don;t scale.
Scale the Box Jumps with step-ups.
With the exception of the box jumps, all of these movements are something you can keep grinding through even when severely fatigued. Remember you have a 3 minute break between rounds, so push hard and don;t pace too much too soon.
This workout caps at 40 minutes.