Working on your Rope Climbs? Join Coach Kevin for his Skills Clinic today at 5:45 PM!

Conditioning
EMOM 24
1) 15/10 Calorie Row (FX: 12/8)
2) 10 Burpees (FX: 8) (RX+: 12)
3) 15/10 Calorie Ski (FX: 12/8)
4) 50 Double Unders (FX: 35) (RX+: 70)
5) 15/10 Calorie Bike (FX: 12/8) – AMRAP for last round
6) Rest (RX+: 100m Run)
*Score is AMRAP Calorie Bike on last round

Mobility
1:00 on/:15 off
1) Saddle Pose
2) Pigeon Pose (L)
3) Pigeon Pose (R)
4) Hip Flexor Lunge (L)
5) Hip Flexor Lunge (R)
6) Squat Hold

Strength
Every 3:00, 4 Sets
8 Bench Press (↑)
12 Dumbbell Bicep Curl

Conditioning
AMRAP 12
30 Jump Squats (FX: 20)
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
15 Push-Ups (FX: 10) (RX+: Hand-Release Push-Ups)

Squad WOD!
Good Luck to all our teams competing at the MACCFest Competition!

Conditioning

With a Partner, split reps however you want!
AMRAP 24
60/45 Calorie Row (FX: 40/30)
60 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
60 Sit Ups
60 Single Dumbbell Push Press (50/35) (FX: 35/20) (RX+: 70/50)

Schedule Update:
Your coaches are competing at the MACCFest Competition all weekend!
Friday 6:30 PM WOD is cancelled.

Strength
In 14:00
Establish Heavy Complex: 2 Front Squat + 1 Split Jerk

FX: Every 2:00, 7 Sets
1-3) 1 Front Squat + 2 Split Jerk w/ 3s Pause in Split (↑)
4-7) 1 Front Squat + 2 Split Jerk (↑)

Conditioning
3 Rounds for Time:
200m Run
24 Wall Balls (20/14)
12 Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
*10:00 Cap

Strength
Every 2:00, 4 Rounds
1) 4-8 Strict Chest to Bar Chin-Up (FX: Banded)

2) 3 Ring Muscle-Up Transitions + 3 Ring Dips
(FX: 3 False Grip Ring Rows + 3 Ring Muscle-Up Transitions)

RX+: 1-3 Strict Ring Muscle-Ups

Conditioning
AMRAP 10
12 Toes to Bar (FX: 8)
8 Burpee Box Jump Overs (30/24) (FX: 24/20)
2 Rope Climb (FX: 1) (RX+: 1 Legless)