Please note our temporarily condensed class schedule. Talk to your coaches this week with questions.

MONDAY

Skill:
Muscle Ups (Scale w/ low rings)
7 min EMOM 2-5 per min

WOD:
5 RFT
500m Row
2 min Rest

TUESDAY (WOD AT HOME)

7 min AMRAP
BURPEES!

WEDNESDAY

Strength:
Back Squat 4-4-4-4

WOD:
30x WBS
20x Superman (2 sec pause at top)
10x Med Ball Cleans
5x Rope Climb (Rx+ legless rope climb)
10x Med Ball Cleans
20x Superman (2 sec pause at top)
30x WBS

THURSDAY (WOD AT HOME)

800m Run
100x Sit-Up
150x Push-Up
200x Air Squats
800m Run

FRIDAY

Skill:
3 Rounds NO TIME (15 min cap)
60 sec DU's
50 ft HS Walk (scaled: pike walk--hands and feet on ground, shift weight into hands as much as possible, come up on your toes)
5x Squat Snatch (light weight, technique focused)

Buddy WOD: Complete the following workouts as a team. 1 person works at a time, break it up however you like. Work #1 must be complete before moving to workout #2, #2 must be complete before going to #3.

#1- 7RFT
7x Push Jerk (115/85, 95/65)
7x Burpees
7x C2B Pull-ups

#2- 6RFT
12x OHS (95/75)
10x Ring Dips
8x Box Jumps

#3- 800m RUN (run together)