Premier Sponsors:
Orthopedic Associates of Dutchess County
&
Baroni Recycling
“Numbers don’t lie. Know when to push, and more importantly, when to throttle down.” – Louie Simmons
Primer:
4 Rounds: 4 Wall Squats | 8 Alternating Spider Mans | 12 Russian KB Swings (moderate load)
4 Rounds: 30s Dead Hang | 8 Deadbugs | 12 Prone Snow Angels
4 Rounds: 4 Strict Pull Ups | 8 Air Squats | 12 Abmat Sit Ups
“Pre-Game” AMRAP 12
3-6-9-12-15 etc
Cal Row
Burpees
Sit Ups
If you’re competing in the Open complete this all at a low intensity.
Bonus: ROMWOD
Friday – Morning Classes – 20.5 FNL at 5 pm
Saturday – Normal Classes
Sunday – Open Gym 10-12
Monday – Open Redo in class or alternative WOD
If you need special accommodations or timing for Friday please email Erik by Thursday Night at 10 pm. Thanks and we’re looking forward to an awesome 20.5
Bonus: ROMWOD