Specialty Classes

Yoga at 7:30pm – 8:30pm

Strength / Skillwork

Deadlift
3-3-3-1-1-1-1-1
Reps of 3 at Tempo of 5152 @ 40-50-60%
Reps of 1 @ 70-80-90-100%-PR

WOD

Long Tabata, 1:00 On / :30 Off (4x through the list)
[Keep ONLY your best score for EACH movement!]

• American KBS
• Running Laps (inside)
• Wall Ball
• Toes to Bar

For the indoor run the long sides count as 4 reps and the short sides count as 1 rep. So a full lap counts as 10 reps.
Rx+: 55/35# KB, 20/14# MB, T2B
Rx: 35/25# KB, 14/10# MB, Leg Lift on the floor

Elements

For time:

• 1000m Run
• 1000m Row
• 1000 Jump Ropes Singles