Mon-Fri
- 6am (by request only)
- 9am (by request only)
- 12pm
- 5:30pm
- 6:30pm
You know the drill...please RSVP at least 12 hours before the class you plan to attend. You can do so via telephone 206.414.9348- call or text, twitter, or email.
Please use this time to rest and enjoy yourselves*. I'll see y'all Monday.
* This DOES NOT mean sitting on your butt all weekend! Stay active with dynamic and static stretching, SMR (rolling), and a home WOD. Or treat yourself and get a massage.
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WOD
"FILTHY FIFTY"
for time:
50 box jumps, 24"/20"
50 jumping pullups
50 kb swings, 16kg/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20kg/15kg
50 back ext
50 wall ball, 20#/14#
50 burpees
50 wall ball
Make sure you are adequately warmed up. Don't go 100% at the start- you'll regret it. There is a lot of jumping going on so be prepared. Scale the movements as needed. Foundations should a modified workout by lowering the number of reps: 25 reps for each exercise.
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AOD:
Chilean Weightlifter Unexpectadly Has a Baby - BBC News
Ew.
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