Battle of Baltimore is Saturday at Federal Hill! Harbor East will have a normal schedule this weekend and Federal Hill will re-open for Capacity Class and Open Gym on Sunday morning.
Strength
Every 3 minutes for 15 minutes
14 Double KB Front Rack Walking Lunge
8-10 Strict Pull ups
6-8 Dips (rings or stationary)
Partner WOD
____ Cal Row
Partner must hold low plank
**Switch whenever you want
Fitness: 130 Cal Row
Performance: 140 Cal Row
Open: 150 Cal Row
Athletes: The strength work is a little different today. Push the load on the KBs and adjust the reps on the pull ups and dips to fit the stimulus- to get you stronger in those positions. For the workout hold a strong position in the low plank and work in big sets of Cals on the rower.
