Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

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

WOD

2 Rounds of time of:
15 Box Jumps 30/24″ [36/30″]
400m Run
15 Wall Balls 20/14# [30/20#]
.75 Mile Bike

Larger classes can stagger and/or switch to a Wall Ball -> Bike -> Box Jumps -> Run order. If weather is bad, then do 500m row in lieu of run.

Elements

For time:
3 mile Bike
800m Run
30 Box Jumps 20/18″
30 Flutter Kicks 4ct.
30 Wall Balls 14/10#
30 Leg Raises
30 Hip/Back Extensions
800m Run

Elements won’t do the deadlift. If weather is bad, do a 1000m row in lieu of each of the 800m runs.