Strength:
12 Minute Core Series

WOD:
2223 INTERVALS
2 minutes on, 1 minute off:
2 Rope Climbs
Bike for Calories (10/7)
Max Rep Overhead Squats
4th round extended to 3 minutes.
Go until 50 reps of Overhead Squats are complete.

We are going to start the day with our 12 Minute Core Series. We’ll re-test our max effort pull ups on Thursday. Working and having a strong core has a lot of benefits and transfers over to all of the movements we do at the gym. Time to work on it!

Then we are going to take on another one of the Games workouts, or at least our variation of the workout, of course modified for our skills, abilities, and equipment/class size.

The goal of this workout is 50 overhead squats at 115/75. We have modified the number of reps and the weights, well because we are not Games athletes…

Classes can alternate between starting with the Ropes and Bikes (or stagger the start time.) Seven strict Toes to Bar (or hanging knee raises) can be done for each rope climb.

Time Cap: 12 Minutes

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