Three Rounds, Two Ways
The difference between 3 rounds for quality and 3 rounds for time is that in our strength work we want to focus on great movement and take our time to get it right, whereas in the WODs we generally want to crank up the speed to generate more power. While we still want to move well enough to not get injured, it’s not the time to delay in pursuit of perfect form. Your coaches are here to keep an eye on you and prompt you if you’re going a bit too far off the rails – you can just focus on the task at hand and moving fast.
STRENGTH:
3 Rounds for Quality
20 Russian Twists
20 Mountain Climbers
1 minute Plank Hold
Rest
WOD:
3 Rounds for Time
20 Hand Release Push Ups
20 Burpee over KB
20 SA KB Swings (10 each arm) (53/35)
**Time Cap 15 mins