Specialty Classes
Yoga – 4:30pm
Strength / Skill Work
Pick either the “Strength/Skill Work” or the “Burn!”
Jump rope work
Deadlift
10-8-5-5-8
40-55-75-85-65%
Handstand Walk
10′ – 10′ 10′ – Max – Max
Front Squat
10-8-5-5-8
WOD/Elements
Pick either the Strength/Skillwork or the Burn!
Burn! 6
32 Rounds of EMOTM, Alternate Movements
Round 1, 5 … 10 Double KB Clean & Jerk
Round 2, 6 … 8 Burpee Box Jump
Round 3, 7 … 20 Russian KB Swing
Round 4, 8 … 3 Full 4-way Shuttles, 12 Lengths beam to beam
(4-way shuttle: Forward/Backward/Side/Side)
Score = Record the time in which you completed each round. WODify will Total them up after entry.
Rx: 20s/15s DB, 20/18″ Box, 30/20# KB
Rx+: 35s/25s DB, 24/20″ Box, 55/35# KB
