Morning gang! We will be hitting our testers again beginning the week after next.  I think we will test on Monday and Wednesday, leaving Thursday as a lifting day.  This week we will do one WOD a day and use roughly half of the class working on mobility and recovery – essentially a deload week.  However, do not worry…….we will not let you leave without an elevated heart rate each day. 

Morning gang! We will be hitting our testers again beginning the week after next.  I think we will test on Monday and Wednesday, leaving Thursday as a lifting day.  This week we will do one WOD a day and use roughly half of the class working on mobility and recovery – essentially a deload week.  However, do not worry…….we will not let you leave without an elevated heart rate each day. 

Warmup – Mobility, and lots of it!

Class WOD:

Mile Intervals

4x400m sprints with a medball 20/14

*each sprint begins with 10 burpess

*weights are limited to 20/14.  If you feel the weight is a little too light, that’s ok.  Run faster.

*rest as needed between sets

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