Make sure to get your sleep tonight, and bring your running shoes tomorrow! Monday is a regional event, and a long one!

Triple 3

For time
3000 meter row
300 double unders
3 mile run

We will need most of the class to do this so come in early to do any extra mobilization you may need. Due to the length of this one if you want to come in early to class with a few friends to start on your own so you can keep the order of the movements the same we highly recommend it. The row will take around 15 minutes so plan accordingly if you want to come in early. If you cant do some of these movements as prescribed don’t worry we have scales!

After Mondays cardio beat down we will be doing some bench press with a twist to off set what our poor body will be feeling after all of that rowing, jumping and running.

Wednesday will be a gymnastic based wod to continue our recovery from Monday. A 4 rounder of handstand push ups, box jumps and sit-ups.

Thursday we get back to the barbell with a quick amrap of deadlifts and burpee pull ups.

Friday is our lifting day. Three lifts for the price of one today! we will hit triples of hang squat cleans, front squats and split jerks. Come in ready to move some weight around!

Saturday will be our last regional event for a while. As teams of 4 we will be doing regional event number 5. Bring your rope climbing socks and a strong work ethic for this one its a toughy!

Sundays endurance wod will be a bit different as we will be doing some box jump overs, toes to bar and light push press but at a high volume.