Specialty Classes

Yoga @ 7:30pm-8:30pm

Strength / Skillwork

Shoulder Press
With a Barbell at 50% of your 1RM, Perform as many
Shoulder Presses as you can every other minute on the minute for 4 rounds (7:00 duration). 1:00 on, 1:00 Off.

WOD

“If a Dumbbell could talk …” (DB everything)
20:00 AMRAP

• 30 Russian Twist (1 DB)
• 10 Snatch (15 per side / 1DB)
• 10 Squat Clean (2 DBs)
• 10 Scotty-Bobs (2 DBs)
• 10 OHS (5 per side / 1 DB)
• 30 Walking Lunges (2 DBs)

1 Scotty Bob = push-up + Left DB row, push-up + Right DB row
Hold the DB however you want for the Russian Twist.
Rx+: as written 45s/30s
Rx: Goblet Squat instead of OHS 35s/20s

Elements

4 rounds for time of:

• 15 KB SDHP 40/25#
• 15 Ball Slam 30/20#
• 15 Burpees