The Baltimore Kinetic Race is Today (Saturday)
This may cause a few issues with getting to the gym. It looks like the race will be by us between 10 am and 11 am. I am not sure if there will be street closings, but plan accordingly! If you go to the website above you can download the full race schedule.
NEW CLASS
Next week we will be introducing a new class! At 6:30 pm on Wednesdays after mobility class we will run a Strength Training Class. Coach TR will be leading this class through a pure strength workout every week. If you need a day of just strength this is your class. If the demand is high we will open up another day, but we will start THIS WEDNESDAY at 6:30 PM!
We will also be moving the competitors class to 5:30 pm on Tues and Thursday.
ON TO THE WOD! And we have a fun partner one today for you!
Partner WOD
800 M Row
800 M Run
60 Deadlifts (205/155) (Partner must hold the bottom of a squat)
600 M Row
600 M Run
50 Deadlifts (205/155) (Partner Must Hold a Plank)
400 M Row
400 M Run
40 Deadlifts (205/155) (Partner must hold the bottom of a squat)
200 M Row
200 M Run
One last thing- every three minutes you must stop and do 5 burpees. The only way to get out of this is if you are on the run. So that means if you are rowing you need to stop get off and do 5 burpees.
-For time-
**While one partner is rowing or running the other partner is resting. You must complete the full 800, 600, 400, or 200 no switching in the middle.**
The squat hold will work like this, a med ball will be placed under you, you must hover over the med ball in an active squat position. Work to maintain good form and do not sit on the ball.