we will have open gym starting at 7am If conditions improve we will have the afternoon classes Seated dumbbell strict press3 x 12 with a 3 second descent Glute Bridge3×10 with a3 second descent WOD 35-15-10pullupsBurpee box jumps 24/20...

Partner WOD20 min AMRAP20 goblet squats 53/3510 pullups20 kb swings 53/3510 pushups

Bench press or floor press5-5-5-5-5 WOD“Rowling”10 x 100meter row*This WOD has no time component.The goal is to make your rower stop right at 100m. For every meter over or under 100m mark a penalty. For example if your rower stops at 105 your...

WOD 35/25 cal bike or row100’ right arm kb farmer carry100’ left arm kb farmer carry:30 side plank right:30 side plank left10 kb front rack reverse lunge and press (each side) 35/25 cal bike or row100’ right arm kb overhead carry100’ left arm kb...

Partner WOD22 min AMRAP50 thrusters 95/6550 burpees50 wallballs 20/1450 kb swings 53/35

Strict Press3-3-3-3-3 WOD3 rounds1 min hspu’s1 min box jumps or step ups1 min situps1 min rest *you may modify HSPUs with handstand holds each :15 will count as 1 rep