Saturday June 30

June 29th, 2018
by:

Schedule Change

Starting next week we will implement the following class changes during the 8am-10am time:

  • 8:00am – 9:00am – Will now be Open Box Monday through Friday
  • 9:00am – 10:00am – Will now be Burn! Monday through Friday

FireTeamPete

Strength / Skillwork

Renegade Row
8-8-8-8-8 per arm
Start w/ lower weight and work up from there

Speed/Power Endurance

Individual and/or in relays:

  • 1 Over Box Jump, 24/20″ soft ply
  • 90′ Sprint
  • 2 Burpees
  • (pick up a cone)
  • 90′ Sprint
  • (Set cone on the box)

WOD

Progressive AMRAP Chipper:
1:00 On / 1:00 Off
2:00 On / 2:00 Off
Full Chipper For Time (starts from 6:00)

  • 10 Calorie Row
  • 20 Wall Balls
  • 30 Burpees
  • 40 American KBS
  • 30 Box Jumps
  • 20 Ring Dips
  • 10 Bar Muscle -ups

(Time cap for total WOD is 20:00)

Rx+: as written with 30/20# MB, 55/35# KB, 24/20″ Box
Rx: 20/14# MB, 35/25# KB, 20/18″ Box, Blue Band Dips bar/ring, Pull-ups
Score = Chipper Time – AMRAP Reps X :02 + :05 for any reps not completed