Specialty Classes

FTX Gold (55+) – 1:30pm – 2:30pm
Note the time change on this one.

Strength / Skillwork

Hang Clean
6-6-6-6-6
50-60-70-80-85%

WOD

20:00 AMRAP Partner WOD, 1 Runs : 1 Reps
[Switch on the completion of a 1 lap (200m) run.]

• 5 Pull-ups
• 10 Push-ups
• 5 Dips

Score = Completed Rounds x Completed Runs + reps from unfinished round.
= (18 Rounds x 20 Runs) + 5 pull-up + 7 Push-up
= 360 +12
= 372

Partners level does NOT need to match, Rx+ with scaled is fine, only the score is shared.
Rx+: Strict on all
Rx: Allowed to Kip

Elements

4 Rounds of :40 Intervals

• Hanging Leg Raise
• Ball Slams, 20/15#
• OH SB Lunges, 20/15#
• 10 yard shuttle run