ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility
“Zero Ground”
Complete as many rounds/reps as possible in 17:00 of
Run 400m
8 x Overhead Squat (115/75)
15 x GHD Sit-ups
Post times to comments.
Skill Development
I. Coach’s discretion if time permits post-WOD.
Zero Ground: 3+400m @ 65#
“Zero Ground”: 4+400m+20 Rx.
Lap times: 3:15 • 3:30 • 3:28 • 3:36 • 3:09.
“Zero Ground” : 3 + 408 (75# Front Squats)
Zero Ground: 4 rounds even, RX