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

Strength
Every 3:00, 5 Sets
5 Push Press
1-2) 55-60% of 1RM CJ
3-4) 60-65%
5) 65-70%
*Reset b/t reps

Conditioning
AMRAP 12
20-40-60′..etc.
Handstand Walk (FX: 2-4-6 Wall Walks) (RX+: Unbroken 20′ Increments)
Single Dumbbell Overhead Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50)
15 Sit-Ups after each round
*RX/RX+ Min: Round of 40′ + 60′ Handstand Walk

Strength
Every 3:00, 5 Rounds
3 Hang Power Clean
1-2) 65-70% of 1RM CJ
3-4) 70-75%
5) 75-80%
*Hold onto bar b/t reps

Conditioning
For Time:
15-12-9-6-3
Deadlifts (155/105) (FX: 115/80) (RX+: 205/145)
Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
30 Double Unders after each round (FX: 20 OR Single Unders)
*12:00 Cap