Announcements
- Courtney Curreri is our Athlete of the Quarter! Click here to view the video!
- LEFT COAST RUMBLE IS SATURDAY! For heats and times, click HERE
SWOD (15m): Accessory work:
3 rounds
A) Sledpull adduction x15 steps/side: https://www.youtube.com/watch?v=AeAXFq996G8
B) Weighted Step-Ups AHAP x8 each side
C) Kettlebell get up x8 each side: https://www.youtube.com/watch?v=Nm9r-yHyNNA
D) GHD Back Extensions x8-12 (for those newer to this, go lower in reps; for advanced, add weight)
WOD
100 American Kettlebell swings (53/35)
80 Box Jumps (24/20)
60 Air Squats
40 Ball Slams (30/20)
20 Toes to Bar