Specialty Classes

Family WOW! Class – 10am – 11am

Strength / Skillwork

Front Rack Lunge
8-8-8
Warm-up with a plate held at arms length, bent elbows if heavy
Try double KB front rack Lunges
Then:
Barbell front rack lunge

WOD

6 Rounds Through of
30 sec. Intervals:

• Burpees
• Indian Sit-up
  • Rest
• Pull-ups
• Toes to Bar
  • Rest

(17:30 Duration)

Rx+ as written
Rx: Ring Row, Lying Leg Lifts
[If there is a huge class have everyone start on a different station, including the rest intervals and rotate through in order]