Monday 10/20 Lurong WOD 7 “Dynamix”

 

Warm Up:

200m run, 10 shoulder swings, 250m row, inch worm,  pass thru’s

METCON:    

7min AMRAP of the following movements:

Level 3

  • Hand Stand Push Ups
  • Russian Kettle Bell Swings
  • Sumo Deadlift High Pulls with a kettle bell

Level 2

  • Hand Release Push Ups
  • Russian Kettle Bell Swings
  • Sumo Deadlift with a kettle bell (no high pull)

Level 1

  • Hand Release Push Ups from the Knees
  • Russian Kettle Bell Swings
  • Sumo Deadlift with a kettle bell (no high pull)

 Cashout:

200m run and Mobility

More details will be on the board at the box.

 

Open Gym every Saturday!!!!!

Due to popular demand, there will be open gym every Saturday from 10 a.m. to 1 p.m. starting tomorrow!

This is the perfect opportunity to get in there and work on weaknesses or interests and fine tune your technique.. don’t forget to get some mobility in while you’re at it. Have a great weekend everybody! Be safe and stay fit!