Specialty Classes

Family WOW – 10:00am

Strength / Skillwork

3-3-3
10 @ BB
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 75%
3 @ heavy
2×3 @ 80% of today’s heavy set

Full pause at the bottom of each rep.

WOD

6:00 AMRAP
15 DB Bench Presses
15 Calorie Bike

Rest 2:00

6:00 AMRAP
15 KB SDHP
15 KB Goblet Squats

Rest 2:00

6:00 AMRAP
15 Plank Jumps
30 D/U or 30 Singles

RX+: 45#s/30#s DBs, 70#/44# KB, D/U only
RX: 35s#/20s# DBs, 53#/35# KB, D/U or Singles allowed
Elements: 25#s/15#s DBs, 35#/26# KB, Singles
Score = All finished rounds added together + extra reps added together

Elements

Do main WODs