Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

• Max Double Unders
• 100m ROW for time
• Bar Muscle-up Skillwork / Max Set
• Ring Muscle-up Skillwork / Max Set

WOD

12:00 AMRAP, Teams of 2: Alt. movements

• 10 DB Front Rack Lunges
• 1 Lap DB Waiter Carry
• 10 DB Snatches

All movements use just 1 DB per person. Do NOT drop DBs.

Partners will split wts. as desired. Use the following formula to determine the total wt. per dumbbell needed for the team. Each team will have two DBs.
Rx+ +50#/+35# Rx +35#/+25#.
Example: If you have a male Rx+ and a female Rx, then the team will split 75#. It could then be 55# and 20# DBs, 50# and 25# DBs, 45# and 30# DBs.
You’ll mark Rx+ or Rx based on what you chose at the beginning versus actual wt. used.
Go North to South on the lunges for 30′. Make team lanes from the long rig out towards the windows. The lap is around the outer perimeter of the gym floor. And snatches are in place.

Elements

7 Rounds For Time

• 15 KB SDHP, 35/25#
• 15 Ball Slams, 20/10#
• 15 Burpees