The gym is closed Saturday for the great rig reconfiguration but that’s no excuse to take a day off.  Sprite has got you covered with a very challenging 5 round Zoom WOD that is perfect for doing at home as it requires little space or equipment and is yet very challenging.  The RX’d version ate my soul earlier this week.  Lucky for me it found my soul too tough to digest and spit it out stronger and grittier than ever, just as Nietzsche predicted.

How about you?  Do you have the grit to work your way through this monster?

Come on out to join us and take a sneak peek at the work going on in the background as we labour to optimize our space!

Saturday WOD
With no class following this one there is no time cap so get after it and get through all 500 reps!

Equipment: kettlebell or dumbbell or backpack

Warm Up
1 min Breathing
1 min Head Nods/Rotations
1 min Dead Bugs
1 min Windshield Wipers
1 min Bird Dogs
1 min Elevated Rock

KB Swing – CrossFit or Russian style depending on implement and ceiling height
GHD Sit Ups or V-Ups
Back Extensions or Curl Ups
K2E or Lying Hip Raises

5 Rounds
25 KB swings
25 GHD Sit Ups or V-Ups
25 Back Extensions or Curl Ups
25 K2E or Lying Hip Raises

Cool down
Dragon Pose
Pigeon Pose
Downward Dog
Cobra Pose