Workout of the Day
Back Squat 5×10 (60% 1RM)
Then complete 30 reps of:
- Reverse lunges in place (15R/15L, 30% 1RM back squat held on back)
- Calf raises
- Dead bugs
WOD Notes: If your legs are still lit up from 21.3, consider dropping the percentage to around 50. For the accessory work, try to go unbroken if you can!
Schedule Notes: We’ve cancelled the 11:00 am class for tomorrow due to the afternoon end of open social in the parking lot.
Reminder: Tomorrow will be our parking lot social to celebrate the end of the 2021 Open! We’ll kick off the afternoon with a team WOD (see below) at 4:00 pm, followed by a parking lot happy hour. We’ll provide pizza and wings; BYO beverages and snacks to share! This is a free social event and everyone is invited, whether or not you participated in the Open. Kids are welcome, too! Please sign up in Wellness Living so we have an idea of how many people to expect.
In teams of 4, each athlete will complete 5 rounds for time of:
- 250m run
- 40 jumping jacks
- 40 Russian KB swings (choose your weight)
- 40 Russian twists (choose your weight)
One person will be at each station, rotate once everyone on the team has finished their designated station. The run will likely be the longest part, so run fast! Scale back to 30 reps if you are not finishing the work before the runner returns.