The OUR Throwdown is Saturday at 11am on October 3rd! It is an individual event and it consists of two 7 min workouts. Get signed up and have some fun getting your sweat on for a GREAT cause.
Wednesday September 23rd- Death by Burpees and Box Jumps!!
Pre Work- Superset 3 movements-
a.6x each leg SL KB Deadlift-slow controlled balanced square (16/24kg)
b.6x each leg Alt. arms and legs Supermans-controlled reach squeeze
c.15x Russian KB Swings- posterior chain focus (16/24kg)
WOD- Death by Burpees and Box Jumps
**Every min on the min complete 3x burpees in a row then 3x Box Jumps, each round burpee reps stay at 3x and box jump reps go up by 2’s ex: 3, 5, 7, 9…**
3x Burpees + 3x Box Jumps ( 20/24”)
3x Burpees + 5x Box Jumps
3x Burpees + 7x Box Jumps
Score= Total rounds + reps.
Post Work- Recovery row/run. Stretch and roll out!