Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Paused Front Squat
3-3-3-3

10 @ BB
5 @ 40%
3 @ 50%
3 @ 60%
3 @ 75%
3 @ heavy
2×3 @ 85% of today’s heavy set
Full pause at the bottom of each rep.

3 Super Sets:
12 Dumbbell Hammer curls
12 Dumbbell Arnold Presses
12 Dumbbell Bicep Curls
12 Dumbbell Overhead Tricep Extensions
2:00 Rest

WOD

For Time:
500m Row
400m Run

*This is designed to be an all-out sprint. Go hard!

Elements

Do main WOD