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WOD

Friday

Moving Day 1!  *We will have a limited class schedule today. Please check MindBody for class times! A. Hinshaw lower body warmup https://www.youtube.com/watch?v=qt3-75IUwDE B. level...
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Thursday

In teams of two, complete the following for time: 1200 Meter Run (together) immediately followed by… Partners alternate movements to complete a total of 16...
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Wednesday

5 sets for max reps of DB snatch against a 2-minute running clock, with 2 minutes of rest between sets: Level 3: Run 300 Meters...
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Tuesday

A. Three sets of: Back Squat x 4-6 reps (increasing each set between 60-80%) Rest 45 seconds Ring Rows x 8-12 reps (band pull aparts...
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Monday

Death by:  1 50′ shuttle (25′ down- 25’back) 1 pushup ..continue adding 1 extra shuttle each min and 1 extra pushup each minute until failure..

Friday

Level 3: 1 mile Run time trial rest 5 min. 10 rounds of Cindy for time Level 2: 1200m. Run time trial rest 5 min....
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Thursday

A. 3 sets of: Dumbbell Shoulder Press x 8-10 reps Rest 45 seconds Step-Ups with Dumbbells x 8-10 reps each leg Rest 45 seconds Side...
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Wednesday

**Today is the last day to register for Murph and guarantee a shirt** Teams of 2: AMRAP 20 min: Level 3: Run 400 Meters 50...
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Tuesday

3, 4 min rounds, rest 1 min after each round: Level 3: 50/40 Calories of Row With remaining time; parallette pushups Level 2: 40/30 cal...
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