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Coming to class this Sunday?  Well bring your appetite because we’ve got some post-WOD treats coming courtesy of our new On Ramper Gillen and his company Embody Fitness Gourmet!   

2 Options Today

STRENGTH OPTION:

BACK SQUAT
PART 1
7×5 @ 75%

PART 2
Close Grip Bench Press
5 x 5-7 Reps Building Up in Weight

PART 3
3 Rounds NOT for time
10 Strict TTB (partner braces others back)
EASY Jog a Lap just to stretch out the legs

or

CF WOD

“GIREVIK”

Run to Fence and Back
50 KB Swings 53/35
Run to Fence and Back
50 KB Front Squats 53/35
Run to Fence and Back
50 Alternating KB Clean and Jerk (25 each hand)* this is not a snatch KB must pause at the shoulder first
Run to Fence and Back
50 Walking Lunges holding KB in front rack position

This WOD can be done solo if it’s done Rx or with a partner. Run together and break apart the work however you see fit BUT only get 1 KB per team so you’ll need teamwork.

PART 2:
60 Sec Moving Planks (from elbows to hands)
60 Sec Res