Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Muscle-up or pull-up progression
Max set of bar and/or ring M/Us

WOD

4 Rounds for time of:

• 4 Cleans
• 8 Pull-ups
• 16 yard (2 beams) Bear Crawl Bag Drag
• 32 Calorie Row

Rx+: 155/105# BB, Strict pull-up, 50/30# Bag
Rx: 115/75# BB, Kipping allowed, 30/20# Bag
Crawl and Drag: The main technique is to have the bag between your feet when you are on all 4s, Reach back with 1 arm to the top of the bag and pull it forward and thump it as far forward as you can and then bear crawl past it until it is between your feet again.

Elements

4 Rounds for time of:

• Row 600m
• Bike 1 mile
• 40 Step-ups 16″/12″
• Rest 1:00