Workout of the Day: Thursday, 29-June-2023
Announcement
Warm up
3 Rounds
200m Row
20 Sec Ring Dip Hold
Announcement
You can choose either the Bent over Rows today or the Rope Climb progressions, one or the other
Bent Over Row (Every 3 min for 15 min 10 Rows)
Rope Climb (Max reps)
3 Rounds
10 Seated J Hooks
then
3 Rounds
2 Standing J Hook
then
3 Rounds
2 Pull Rope Climbs
rest 1 min between sets
Metcon
15 min alt EMOM
Min 1 – 1-2 rope Climbs or Bent over Rows
Min 2 – 4 Wall Walks
Min 3 – 20-50 DUs
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Summer is officially here and it feels like it! Keep up with your water, take advantage of LMNT and Podium Hydro Salt to keep your electrolytes up. Scale appropriately and dial down the intensity. You are always welcome to row or bike instead or running on the days we have that programmed. If in doubt, ask your coach and listen to your body. Stay safe!