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We have added 5:30 and 6:30 am classes on Tuesday and Thursday!

New shipment of Paleo Kits has arrived!  Great for traveling or a just a snack!

Tuesday

Warm Up: 15 to 20 mins
15 air squats
800m run
10 pass thrus
400m run
10 pass thrus
15 air squats
THEN:
Roll out

15 mins: 3 sets of  5-8 Pushups/HSPU's
Rest 2 mins and do mobility stretching between sets.

Use mats/plates for scaling. No knees. If you were successful last week, try adding one more rep per set.
For pushups, chest should touch floor and arms should be completely locked out at the top.

WOD: ( aprox 15 mins)

5 Rounds:
1 minute Kettlebell swings 2 pood/1 pood (1.25 for Advanced/games women)
1 minute rest
Then: After last set of kettlebell swings, rest exactly 2 minutes and do Penalty Burpees.

The goal of this wod is to get 30 kettlebell swings each minute. Stop at 30 swings. If you do not get 30, you will record the number of reps you did not complete. For instance, in round 1, if you get 28 kb swings, your score is 2. In round 2 if you get 29, your score is 1. Do this for 5 rounds. 
At the end of 5 rounds, you will total the number of incomplete swings and multiply by 3 burpees. This is the number of burpees you will do after 2 minutes of rest.
Sample set: 0,0,2,2,1 =5 x3= 15 burpees
So if you complete all 30 reps for 5 rounds you don't have any burpees!


The coaches will not allow you to sandbag weight. 

Work at your ability and push yourselves!!!