Easter weekend schedule
Good Friday, April 7
No afternoon classes
Open gym 3:00pm-5:30pm
Saturday, April 8
8:30 & 9:30 am classes
Easter Sunday, April 9
Closed
Thursday
OPEN 11.2
15 minute AMRAP
9 Deadlifts @ 155#/105#
12 Hand Release Push-ups
15 Box-jumps 24"/20" box
Extra Credit
Echo bike or Assault BIke
3:00 @ moderate effort
rest 1:00
2:00 @ slightly faster pace
rest 1:00
1:00 @ tougher pace
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2