Specialty Classes Today

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork (After WOD)

When the WOD is over. Rack your barbells, work in with someone if the class is large and catch your breath as you do a couch, pigeon and cat’s claw stretch. Warm-up with some PVC OHS and then go to the rack. You should have 20-30:00 left after the WOD is over. So take your time and try to improve on this often weak lift.

Overhead Squat
3-3-3-3-3-3
40-50-60-70-80-90% @ 3 reps
(PR on this for the challenge)

WOD

Happy 19th Birthday Olivia!
:19 Intervals, 19x Through

• Push-press
• OTB Burpees
• Rest

Rx+: 115/75#
Rx: 75/45#

Elements

:45 Intervals, 6x through

• Jump Rope, (1 pt. per 20 Singles)
• Row (1 pt. per calorie)
• Bike (1 pt. per calorie)
• Russian KBS (1 pt. per 5 reps) 35/25#