Thursday, july 27

Gym will be closed July 29- Aug. 6th for floor repairs

"Chicken & Waffles"

3 rounds for time of:

Row, 1000 m

100 Double Unders

20 Renegade Rows, 50/35 lbs

10 L/10 R Kettlebell Contralateral Front Rack Step-ups, 53/35 lbs, 24/20 in (Dual)

Athlete Instructions

Time cap: 30 mins

Time domain: 22-27 mins

Notes

The focus today is on steady state conditioning and midline stability. We are looking at an overall smooth workout with some challenging movements that target contralateral stability. The QL’s and obliques are a main target area for today’s workout.

Primary Objective: Complete within the time cap while keeping RPE at 7 or lower

Secondary Objective: Complete the double unders in 3 sets or less

Stimulus: Chipper Feel / Grind / Aerobic Capacity

RPE: 7/10