March 17, 2020

Good evening everyone. The gym will be open all day tomorrow. PM classes will look like this for a little while. 430 and 6pm. We are going to continue to take things day by day. We appreciate everyone’s support. It means a lot. #Kilotrained

Lift: LIFT: 6 x 2PC + 2 Hang Power Cleans @ 70-80%. WOD: 4 rounds for time of 15 Deadlifts (100/143) and 30 Double Unders. Time cap 8min. 

@HOME WOD: 3 rounds. - 50 air squats, 50 sit ups, 50 alt. toe touches from your back on the floor, 15 lateral hops over an imaginary hurdle 1 foot off the ground (tuck your knees). If you can’t jump high, jump low and double reps. Then with an object 50 s/a bent rows with each arm. Break up into whatever sets and reps are necessary for the weight you choose (2x25 5x10 etc.)