Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Shoulder Press
5-3-1-3-5
75-85-95-90-85%

WOD

Rx:
1:00 Max Box Jump/Step Overs 20/12
1:00 Alt. DB Hang Clean and Jerk 35/20
2:00 to run 300m
-then-
2:00 rest

Rx+:
1:00 Max Box Jump Full Over 20/12
1:00 Alt. DB Hang Clean and Jerk 50/35
2:00 to run 400m
-then-
2:00 rest

repeat for 3 total rounds

Score for each round is total reps for the first 2 minutes plus the left over seconds from the run under 2 minutes.
300m is to the Knollwood St. sign and back.
Use small boxes for Rx+

Elements

FGB style:

• Russian KB Swings 35/25
• Walking Lunges
• Alt. DB Clean and Jerk 30/20
• Slam Balls 20/16
• Burpees
• – rest-