SATURDAY

Sweat !!! class is at 10 am today. This is a new class time slot. Starting next week there will be a Sweat !!! class at 10:30 am on Monday, Wednesday and Fridays.

TEAM WOD:

Teams of 2:

For time:

10 rds:

15 wall balls 20/14

9 hspu

3 power cleans 205/135

Then

50 cal bike

50 pull ups

100 push ups

150 air squats

50 cal bike

Then

400 m farmer carry w 1 70/53 kb

100 Russian Kbs 

400 m farmer carry w 1 70/53 kb

The first part the 10 rds will be ” you go, I go” style. Then break up the reps as you see fit. One athlete works while the other rests.

***This will be scaled and modified for anyone! sub out for hspu is strict db press and ring rows for pull ups. Let’s do this!!!

SWEAT !!!

”Double Fight Gone Bad Style”

3 rds:

2 min: pull ups

2 min: push press 75/55

2 min: box jumps 24”/20”

2 min: SDHP 785/55

2 min: Assault bike for cals

1 min rest

Cash out:

Partner planks

1 min on 1 min off x 3 rds. Try with a 45/25 plate on your back