NOON CLASS IS CANCELLED TODAY.
Due to unforeseen flight issues for Christy and Nate.
ALL OTHER CLASSES AS NORMAL!
"Fight Gone Bad"
3rds (17min)
1min Wall Balls (20/14)
1min Sumo Deadlift High-Pull (75/55)
1min Box Jumps (20)
1min Push Press (75/55)
1min Row (cal)
1min REST
*score total reps
CORE FINISHER
3rds NFT
:30ES side Plank
30 Sit-Ups
Rest as needed
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
