November 28, 2020

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

For time:
21-18-15-12-9-6-3 reps of:
Kettlebell Swing, 70/53 lbs
— then —
84 Bike Calories

Goal: sub 17 mins

Lots of grip work today! Toes to bar accumulates to be quite a bit of volume so it’s going to be important that you break these up into manageable sets for you. Likely, you will want to break more than you think because of the combination of both toes to bar and swings. The KB swing is on the heavier side but something you should be able to move in unbroken sets with. Cash out is on the bike and can easily be subbed out for calories on the rower or 1200m run. Athletes should be pushing hard here to finish!

Post Workout
2-3min Forward Fold
2-3min Straddle Stretch
1-2min Underhand PVC Stretch