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!
