No 6:30pm class tonight Wednesday
A. EMOM 12 min
min 1: 5/arm DB snatch + 5 no push-up burpees
min 2: Farmers walk x 50m 70/h, 53,h
min 3: Ring crunches x 20
B. For time
50-40-30-20-10
Double unders
10-8-6-4-2
HSPU
+
50-40-30-20-10
Air squats
25-20-15-10-5
Med ball sit-ups
Masters 7:15
A. 12 min EMOM
Min 1: 30-45 sec FLR
Min 2: 10 plate G2OH
Min 3: 10 TTB or knee raises
B. 5 RFT
30m Double DB OH walk
15 SDHP
10 Ring rows
5 Burpees
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe