Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

Deadlift
8-8 / 3-3-3-3 / 3-3
BB – 50% / 65-75-85-90% / 65-65%

WOD

“Tommy V“

For time:
115/75 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115/75 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115/75 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Elements

Elements will not do the strength today. It’s 2 WODs instead.

3 Rounds for time of:
500m Row
20 KB Deadlifts 55/35 [70/55]

Rx+ – [ ]

Rest 5-10 minutes before doing next Elements WOD

20:00 AMRAP
20 Air Squats
10 Ring Rows
20 Leg Lifts or Hanging Knee Raises
10 Box Dips
:30 L-Sit between two 20-24″ boxes. Just keep feet off floor and in front of you.