WORKOUT

Performance
7 RFT
1 Rope Climb
20 KB Swings 24/16kg
20 DB Push Press 20/15kg
30 DU’s

Fitness
7 RFT
2 Rope Lowers
20 Russian KB Swings 24/16kg
20 DB Push Press 15/10kg
60 Singles

Partner variation 200m Sandbag Run 20/10kg by other partner switch out on return. Sandbag can’t be put down. Penalty 400m Sandbag run by both partners.

10am SKILL SESSION – ROMWOD

ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. … But range of motion is not an issue that is present only in the gym. Available in the gym between classes or at Open Gym, ask a coach to put it on the screen for you. Today we will go over what ROMWOD is and how to use it, as well as running you through a longer 30-40min ROMWOD session.

Want to do ROMWOD at home? Follow the link below for a free 14 day trial.
ROMWOD - Optimize Your Range of Motion