Salt N Pepa
Welcome back! We’re on track for a regular week of classes starting at noon today, and then we’ll be closed again Sunday, Monday, and Tuesday morning. Once we re-open at next Tuesday’s noon class, we’ll be trying our new expanded schedule which adds class sessions at 9am and 4pm!
The workout today is an interval bruiser that you can really throw yourself into. It’s been a while since we used our boxes for weighted pushes. We want you to slam into them and really run them across the floor! If that seems to easy, we’ll take away the box and just push the plate for a scaled-up option. If you can’t get good speed going, we’ll take the loading off and may even take you all the way down to a simple bear crawl, because the goal is to move fast. For the Ring Muscle-ups, if you don’t have them you’ll be doing 6 pullups each round instead.
There’s 45 seconds of rest built in at the end of each round, so hit each box push fresh and really drive hard across the floor!
WOD:
6 Rounds
100′ Weighted Box Push (45/25)
12 Dumbbell Single-Arm Snatches (50/35)
3 Ring Muscle-Ups
:45 Rest
20:31 with 35# plate on box; 45# DB; red & blue banded pull-ups (6 ea). Limiting factor was definitely the cardio. Box push much harder than expected.