Tuesday, April 23, 2024

Congratulations to all the participants of the open and especially congrats to the quarterfinalist and the age qualifiers!

All of our coaches qualified! Espresso congratulations to those that participated in the next round:

Coach Cassie

Coach Josh

Coach Tyler

Betsy

Bridget. My

And thank you for putting up with us, and thanks to the coaches and judges that stayed, some of it was monotonous!!!

5 mins self stretch/warm up

Warm up - Bike Row Ski Run 2-3 mins

Group Warm up:

Runners stretch (W/ Lunges)

Michael Phelps

PVC

Skill: 2 rds :30/:30 Flutters n Alt KTE

KB TURKISH GET UPS 3x3 each arm

WOD

5 Rounds of

8 Thrusters (65/95)

8 DB/KB 24’ carry with Box (20”) step over

8 Ring Push Ups

18 min Time Cap

Xtra Abs/core

3 Rds of

1 min plank

1 min Crunches

Cardio

10 - 40m Sprints