We are holding a make-up class early Saturday morning in liu of No Class on Sunday (see Events).
Please feel free to come in at 8:15 am (ready to rock) Saturday for our CFE wod from Sunday, then you can either choose to Follow the LI or SI Row/Run/Bike as programmed, or Join in on the 9 am Saturday Wod.
If you would prefer to take this time to get some mobility in, followed by a 15-20 min easy cycle, this would be welcome too!
DE: Back Squat 2-3 reps on 45 sec (7 sets) @65- 70% 1 RM
8 min Amrap
6 Sumo Squat
8 lunges wtd ( or jumping lunges – no wt)
10 hollow rocks
Endurance Conditioning :
Run : 2 mile (scaled: 1 mile run)
Row: 3000 m (scaled 1600 m Row)
Run: 2 x 200 m Sprint with 60 sec rest ; 3 x 100 m sprint with 30 sec rest
Row: 2 x 250 m ME with 60 sec rest, 3 x 150 m ME Row with 30 sec rest
5:00 ON @ 60% ME , 2:00 rest
6:00 ON @ increased resistance and 60-70 % ME, 3:00 rest
7:00 ON @ increased resistance 70% ME, last 2 min- no seat or increase resistance and effort to near 85% ME