Conditioning

AMRAP 12 w/ Partner – Split Reps Any Way
30 Calorie Bike
30 Calorie Ski
100m Team Run

Rest 6:00

AMRAP 12 w/ Partner – Split Reps Any Way
30 Calorie Row
30 Lateral Burpees Over Rower
100m Team Run
*FX: 20 Calories (all machines), 20 Burpees (can step over)
*Score: Total Calories/Reps

Cooldown
1:00/1:00 Pigeon Pose
1:00/1:00 Single Leg Forward Fold
1:00 Saddle Pose

Strength
Every 3:00, 5 Sets
1 Power Clean + 1 Hang Power Clean + 2 Split Jerk
1-2) 70-75%
3-4) 75-80%
5) 80-85%
*Hold onto bar b/t reps

Conditioning
For Time:
21-15-9
Hang Power Clean (95/65) (FX: 75/55) (RX+: 115/80)
Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)
Toes to Bar (FX: Hanging Leg Raises)
*12:00 Cap

Conditioning
5 Rounds of 4:00 on, 2:00 off
400m Run (FX: 300m)
into…
AMRAP
20 Goblet Reverse Lunges (35/20) (FX: 25/15)
20 Sit-Ups
20 Wall Balls (20/14) (FX: 14/10)
*Continue AMRAP from where you left off

Cooldown
1:00/1:00 Couch Stretch
1:00/1:00 Pigeon Pose
1:00 Saddle Pose

Join us at 9 AM for Coach Ryan’s send-off WOD, 9 AM
Join us so we can thank her and show her love before as she heads to Florida for her next chapter!

Book Club will be meeting at Shipgarten (7581 Colshire Drive) at 2PM today!
All are welcome, whether or not you have read the most recent book! See you there!

“Coach Ryan”
For Time:
150 Double Unders
30 Devil’s Press (50/35)
30 Handstand Push-Ups
30 Burpee Box Jump Overs (24/20)
30 Hang Power Snatch (125/85)
150 Double Unders

Conditioning
Every 1:30, 4 Rounds
1) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)
2) AMRAP Calorie Ski
3) Rest
4) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)
5) AMRAP Calorie Bike
6) Rest
*RX/RX+ Minimum: 145/110 Calories

Cooldown
1:00/1:00 Single Leg Forward Fold
2:00 Frog Pose