Saturday June 30
Schedule Change
Starting next week we will implement the following class changes during the 8am-10am time:
- 8:00am – 9:00am – Will now be Open Box Monday through Friday
- 9:00am – 10:00am – Will now be Burn! Monday through Friday
Strength / Skillwork
Renegade Row
8-8-8-8-8 per arm
Start w/ lower weight and work up from there
Speed/Power Endurance
Individual and/or in relays:
- 1 Over Box Jump, 24/20″ soft ply
- 90′ Sprint
- 2 Burpees
- (pick up a cone)
- 90′ Sprint
- (Set cone on the box)
WOD
Progressive AMRAP Chipper:
1:00 On / 1:00 Off
2:00 On / 2:00 Off
Full Chipper For Time (starts from 6:00)
- 10 Calorie Row
- 20 Wall Balls
- 30 Burpees
- 40 American KBS
- 30 Box Jumps
- 20 Ring Dips
- 10 Bar Muscle -ups
(Time cap for total WOD is 20:00)
Rx+: as written with 30/20# MB, 55/35# KB, 24/20″ Box
Rx: 20/14# MB, 35/25# KB, 20/18″ Box, Blue Band Dips bar/ring, Pull-ups
Score = Chipper Time – AMRAP Reps X :02 + :05 for any reps not completed