8:30 & 9:30 am classes only
4 rounds for time
Run 400m
30 Kb swings @ 53#/35#
20 Toes to bar
10 burpee box-jump overs 24"/20"
Extra credit
Echo bike
1 minute @ consistent effort
rest walk 1 minute
x4-6 sets
+
DB bicep curl x15-18 reps
Banded tricep pushdown x30 reps
x3 sets
Masters
4 rounds for time
Row 400m
20 DB goblet reverse lunges (10/leg)
25 abmat sit-ups
20 SA DB alt snatches
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H