Friday 3-31-23

Say goodbye to March! 

Warm Up:
Run or Row 800m
15 Air Squats 
10 Jumping Pull Ups 
10 Ring Rows 

WOD:
OPEN GYM 

Create your own workout, practice a lift or gymnastic skill! 

if you are signed up for festivus... start practicing your workouts! 

Remember we are working on deadlifts.. so there's that option too! 

If you need an idea:
2 Rounds rest 4 min between rounds 
In 6 min:
Row 500m 
with remaining time...
12 KB Deadlifts (53/35#)
9 Russian KB Swings 
6 KB Thrusters (hold however you want)

**Score is how many rounds and reps of KB work you get! 
Do the WHOLE thing 2 times... resting 4 min in between