Specialty Classes

FTX Gold (55+) – 2:30pm-3:30pm

Strength / Skillwork

Jump Rope – Singles & D/Us

WOD

 Chipper for time: (start in heats)
3 Rope climbs
50 Walking lunge
25 Chest-to-bar pull-ups
50 Box jumps
25 GHD Hip Ext.
100 Double unders
25 Ring dips
50 T2B
25 2fer1 wall-ball
50 Burpees
3 Rope climbs

Rx+: 24/20″ Box, 20/14″ MB
Rx: 20/18″ Box, 14/10# MB, 400 Singles, Bar Dips (ladies may use blue band), KTE instead of T2B

Elements

10 Rounds of:

• Run 200m
• 15 Hanging Knee Raise
• 10 Ring Row