Specialty Classes
Yoga – 9:30am
WOD
Burn 18
6 Rounds, For Time (Strive to maintain yellow w/ spurts into red)
200m Run (1 outside / 3 Inside)
20 Mt. Climbers (1-ct)
20 Wall Balls
20 KB Ribbons (1-ct)
20 Alt. DB Snatches
Rest until your heart rate is back in green. w/o monitor rest 2:00
[Subtract Start times for Finish times to record each round, include rest period in each round including time on 6th until you are back in Green.]
Rx+: 20/14# MB, 35/20# KB, 45/30# DB
Rx: 14/10# MB, 25/15# KB, 30/20# DB
FOUNDATIONS
SKILL: Overhead Squats
STRENGTH: Bring Sally Up OHS
MET CON:
7 Ring Rows
14 Dumbbell Press
10 Sit-Ups
