Specialty Classes
Yoga 2Pm today
Strength / Skillwork
Deadlift
8-8 / 5-5-5+ / 5
BB-50% / 65-75-85% / 65%
WOD
5 Rounds of:
10 Unbroken Wtd. Pull-ups
then
2:00 of one of the following (rotate through all in any order):
Row Cals
Double Unders
Burpees
Lunge into Step-ups 24/20″
Pole to Pole Shuttle Runs (Back n Forth = 1)
Score = Lbs. used (only counts if unbroken) + reps
Example: 20# on round 1 + 15# on round 2 + 15# rd 3 + 10# rd 4+ 10# rd 5 = 70 + reps
Do Elements if you can’t do first round of 10 unbroken weighted pull-ups with at least 10#. You can use belt to hang weight or pinch a dumbbell, med. ball or slam ball between feet.
Elements
5 Rounds for time of:
10 Ring Rows
10 Burpees
10 Lunge into step-ups 20/16″
10 Pole to Pole Shuttle Runs (Back n Forth = 1)
Rx = As written
Rx+ = Pull-ups instead of ring rows
