Specialty Classes Today

FTX Gold (55+) – 2:30pm-3:30pm

Strength / Skillwork

Split Jerk
3-3-3-3
55-65-75-85%

WOD

10:00 AMRAP

• 10 Shoulder to Overhead
• 10 Pistols

Rx+: 80% of BW, +20/15# KB
Rx: 50% of BW

Elements

6 Rounds of (Time cap of 30:00) :

• 400m Run
• 10 Ball Slams, 30/20#
• 30 Squats (to a ball)

If you don’t finish before time cap, then score is 30:00 + 1 sec for each rep not completed. Each 10m = 1 rep. Each round is 80 reps. So, if you finish 5 rounds and 20m at time cap, then score is 30:00 + 0:78 = 31:18.