-Community workout starts at 12 pm – 1:30 pm. There will be no classes at 11am due to the community workout.
A. Fight Gone Bad
3 Rounds of:
1 x Min of Wallballs @ 20lb/14lb
1 x Min of Russian Swings @ 1.5 pood/1pood
1 x Min of Push Presses @ 75lb/55lb
1 x Min of Box jumps @ 20inch
1 x Min of Row for Calories
-Rest 1 minute between rounds
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A. 10 Minutes of Alternating TGU – (Med – Heavy)
B1. Nate
20 Minute AMRAP
2 x Muscle-ups
4 x HSPU
8 x American Swings @ 2 pood/1.5 pood
or…
B2.
4 x Strict Chin-ups
6 x Thrusters @ 95lb/65lb
8 x American Swings @ 2 pood/1.5 pood
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Big John
A. 15 Minutes of skill work
B. For 20 Minutes:
On the Odd minute – 10 Pull-ups
On the Even minute – 10 Burpees
C. 100 x Hollow rocks
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