What you need for Monday:
Show up 20-30 Minute before your heat time. You will need to warm up and be ready to go. We will have a warm up written for you.
Heats are 7:00am, 8:15am, 9am.
Bring a water bottle and a towel. You will be drenched. ALSO, this will help you dry your hands during the workout. Chalk will do 2 things: Dry out your hands and you’ll tear or stop working all together because your hands are too wet.
If you’re wearing a vest, make sure you wear body glide or figure out a way to prevent chafing.
Team mentality. This is a group event so space is going to be tight. Be patient and courteous. This is about Memorial Day and community. It’s not a competition.
Jumping Pull Ups/ Kipping Ring Rows
Knee Push Ups
Modified Depth of squat
If you need to avoid a certain movement, we can sub with sit ups or something else. You will need to speak with a coach. If you know you need a sub, please email us so we can work it out ahead of time! (email@example.com)
Complete 1/2 reps (beginner) 3/4 reps intermediate.
Run is case by case scenario (5 laps + 1 mile, Scaled is 3 laps) We can also substitute with rowing or the bike.
Workout of the Day
15 Clean and Jerks (135/95)
*Partners work at same time. One starts on the row while the other begins clean and jerks. Work until both partners have completed 3 sets of each movement.