April 27th

Today’s workout mixed with the rain and humidity turned the gym into a steam room today! The WOD was a bit of a grinder that really burnt up the hip flexors! We had quite a few athletes do ring dips for the first time in a workout today! The night classes got a nice extra push from Geto Boyz (Office Space soundtrack) who I hadn’t heard in a long time!

Skill
Superset
Double kettlebell clean and jerk- 3×7
landmines (aka Russian twists)- 3×20

WOD
50-40-30-20-10
Donkey Kicks (Kick feet above hip level on wall and pause)
Ab-mat situps
* 10 Ring dips in between each round

From Apr 27, 2011