WE WILL HAVE A 4:30 and 5:30 PM Class at Federal Hill and Harbor East then we will CLOSE UP FOR THE EVENING! – Spread the WORD
WOD
10 Pull ups
15 Deadlifts
40 Double Unders
Rest 30 Seconds
15 min AMRAP
Fitness: 135/95
Performance: 155/105
Open: 185/125
Accessory work :
:30 Single Leg Glute Bridge
(:30 on each side, go slow and controlled, pause at the top)
:30 Low Plank
:30 Flutter Kicks
5 Rounds (10 minutes)
**The Open is coming up next week!
Thursdays, Fridays, and Mondays will run as follows**
THURSDAY: It will be a low impact day and usually a longer workout that will let allow people to be prepped for Friday. Be aware that we do not know the open workouts so the movements could be similar.
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
MONDAY: We will try to have the Monday workout have a similar time domain to the open workout. If you wish to repeat the open workout please be aware of the class and do your best to start when the class starts to avoid dropping weights when the coach is coaching.