Oh it is that day of practical jokes and pranks galore.
Tried thinking of something in here to do as a prank, but was scared whatever I wrote on the board you would walk in, see it, think, that lady is insane, and either walk out, or start the WOD. So, no jokes here, just a good workout hour for you.
Warm up:
7 mins on the clock
400m run
Then the remainder of your time
Box step ups - weighted
light weights, mid sized box for you
Stabilizer:
150 sit ups
Skill:
Pistol squats - try them with a band - ask a coach for this move (sweet idea Coach Markus)
Strength:
Sumo deadlift
7-7-7-7-7
Metcon:
16 minutes
Odd minutes - max rep ring push ups
Even minutes - 5 deadlifts
Beginner: 60/40kg
Intermediate: 80/60kg
Advanced: 102.5/80kg
RSVP To Class
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