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