Before and AFTER!

Today's WOD menu: Please be sure you are signed-in before attending class:

Hors d’oeuvres: Deadlift 5-3-1+ @ 75,85,95% of your 0.9 X 1RM (90% 1RM).

L'Entrée: Kettlebell Swings, Toes-to-Bars

Tabata KB or DB Swings (1.5/1pd) with Tabata Toes to Bar

Eight rounds for max reps of: 

  • KB Swings, 20 seconds 
  • Rest 10 seconds 
  • Toes to Bar, 20 seconds 
  • Rest 10 seconds

Post total Swings and total Toes to Bar.

Le Plat Principal: Big Pilot

As many rounds as possible in 12 mins of: 

  • 8 Shoulder Presses 115 lbs 
  • 10 Push Presses 115 lbs 
  • 12 Split Jerk (Alternating Legs)s 115 lbs

Post total rounds.

Log results to your CSV BEYOND THE WHITEBOARD account.