Sunday 130428

REMINDER: This weekend & every weekend, all classes at our 28th St. location ONLY.

Black Box WOD/Beginner WOD:
A. Push Up or Dip EMOMx10 (choose a rep range that allows you to succeed, try to go up from last week on some/all sets)
B. Ring rows: 3×8-12 (as difficult as possible)
C. For time: 1000 meter row, then for quality: 75 (50) v-ups (sub), 75 (50) banded good mornings, 75 (5) lunges total (break up the sit ups, good mornings and lunges as necessary)

Everyone listens to Coach Kev:
coachkev

Here’s what’s on tap for Monday’s classes:

Black Box WOD/Beginner WOD:
UPDATED: A. Hang squat clean + squat clean 5×1+1
B. 8 minute AMRAP: 20 double unders, 15 russian kettlebell swings 2 (1.5) / 1.5 (1) pood, 10 T2B