WOD

9AM – CYCLE

10AM to NOON – OPEN GYM

Suggested WOD

OPEN/PERFORMANCE/FITNESS

4 Rounds:
10 Close Grip Pushups
15 DB Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups

8AM Bootcamp

830AM Cycle

9AM WOD

TEAM WOD

OPEN – PERFORMANCE – FITNESS

“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Continuous run with (50/35) object.

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a heavy object. When Partner 2 returns from the run, Partner 1 will grab the heavy object, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

WOD

WOD

OPEN/PERFORMANCE/FITNESS

AMRAP 15:
40/30 Calorie Row
15 Toes to Bar
12 Front Rack Reverse Lunges (115/80)
9 Ring Dips