Wednesday

Strength

Front Squat

Build to heavy set of 3

WOD

"Heartbreak Kid"

3 Rounds:

10 Front Squats 185#/135#

20 Chest to Bar Pull-ups

50 Double Unders

Friday

Please note, Thursday, 4/11 10:30am class will be moved to 9:30am. After 4/11, class will go back to 10:30am.

WOD
"Tri Sprint Intervals"
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

Thursday

Please note, Thursday, 4/11 10:30am class will be moved to 9:30am. After 4/11, class will go back to 10:30am.

WOD
"Rope Swing"
AMRAP 15:
3 Rope Climbs
15 Kettlebell Swings 55#/35#
30 AbMat Sit-ups

Wednesday

Please note, Thursday, 4/11 10:30am class will be moved to 9:30am. After 4/11, class will go back to 10:30am

WOD
“Rear End”
AMRAP 18:
60 Double Unders (sub 90 sinlges for scaled)
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks 135#/95#