Workout of the Day
Regular schedule through 1 pm today, but we’ll be closed during the 4:30 and 5:30 pm to prepare for the hoedown.

If you’re competing tomorrow, be sure to arrive at 8:30 for event briefing and the start of the competition! The first heat can expect to begin at 9:20, but all heats do need to be present for briefing at 8:30. Check out your heat assignments here: https://t.ly/G5yNA

Note that today’s skill work is a stretching sequence, to be completed after the workout.

Workout of the Day:

AMRAP in 15 minutes:
5-10-15-20-25-30-35-40…
Ketllebell swing
Push up

Before each round of swings and push ups, run 200 meters (starts on the run)

Try to keep your run pace quick today; avoid using those runs as recovery from the swings and push ups. Pick a push up difficulty that lets you hit sets of 3-5 with minimal rest for the first two or three rounds, and stick with a familiar and comfortable weight on the swings.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 5×2:00 on, 1:00 off

Skill
Stretching, to be completed after the workout:

2 minute pigeon per leg
2 minute half saddle per leg
2 minute lunge per leg
2 minute standing straddle
1 minute puppy dog