Daily WOD – Jun 28, 2020

Erik P
Jenn P

Workout of the Day

Complete 3 rounds for time of:

  • 250m run
  • 16 KB/DB muscle snatches (8R/8L @ 50/35#)

Rest 3 minutes, then

Complete 3 rounds for time of:

  • 16 burpees
  • 16 KB/DB muscle snatches (8R/8L @ 50/35#)*

Score = time to complete all 6 rounds

Cash Out

Not for time:

  • 50 Russian twists (25R/25L, unweighted)
  • 50 crunches
  • 50 Russian twists (25R/25L, unweighted)

WOD Notes: The DB/KB snatches start from the ground each rep, but you do not need to alternate hands each rep. The @Home version is the same as @ICA version. If you want to work out but don’t have a KB/DB at home, modify both halves of the workout to 3 rds of 250m run, 16 burpees. (It will be longer but SO MUCH FUN!)

Schedule Notes: Classes will be held in the parking lot to accommodate additional athletes, especially those who are not comfortable attending indoor WODs. Quick reminder on protocol:

  • We recommend you BYO mat/rug to protect your hands and knees
  • When you arrive, proceed to a cone and set up directly behind it.
  • Athletes can use our “house” KB/DBs or BYO equipment if you prefer
  • Masks are required in the bathrooms but are not required at any other times

Community Notes: Happy birthday Blythe!

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