Specialty Classes

Family WOW! – 10:00am – 11:00am

Strength / Skillwork

Bench Press
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

WOD

20:00 AMRAP
Rx
20 burpees
10 ¾-body-weight back squats
Rx+
25 burpees
15 body-weight back squats

Careful with the squat volume on this one. If you can’t do the first round unbroken, then you’re going too heavy. Consider doing a 10:00, 12:00 or 15:00 AMRAP instead, especially if you haven’t consistently been working out 4+ x per week.

Elements

15:00 AMRAP
15 Burpees
15 Goblet Squats 45/30#