Conditioning
For Time:
1000m Run (FX: 800m)
500/400m Row (FX: 400/300m)
800m Run (FX: 600m)
500/400m Row (FX: 400/300m)
600m Run (FX: 400m)
500/400m Row (FX: 400/300m)
400m Run (FX: 200m)
*25:00 Cap
*RX+: Sub 21:00

Core/Cooldown
:45 on/:15 off
1) Plank
2) Alternating V-Ups OR Hollow Rocks
3) Side Plank (Side A)
4) Plank Get Ups
5) Side Plank (Side B)
6) Downdog to Seal Pose
7) Straddle Stretch
8) Saddle Pose

Strength
Every 3:00, 5 Sets
2 Back Squats
1) 80-85%
2-4) 85-90%
5) 90-95%

FX:
1) 5 @75%
2-4) 3 @80, 85, 90%
5) 1 @90-95%

Conditioning
2 Rounds for Time:
18 Burpees Over Bar
9 Clean and Jerk (145/100) (FX: 105/70) (RX+: 195/135)
*9:00 Cap

Only one 9 AM class today!
Come enjoy a cardio-blast!

Conditioning
EMOM 30
1-2) 300m Run (FX: 200m)
3) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)
4) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)
5) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
6) Rest
*AMRAP Calories in the last round
*Score = Total Calories

Cooldown
For Quality – :45 on/:15 off
1) Saddle Pose
2) Pigeon Pose (Side A)
3) Pigeon Pose (Side B)
4) Single Leg Forward Fold (Side A)
5) Single Leg Forward Fold (Side B)
6) Frog Pose

Lift Heavy Often Seminar with EZ Muhammad!

7:30am – 9am Open Gym ONLY –
No Class WODs today!

Strength
Every 3:00, 5 Sets
2 Deadlift
1-3) 80-85%
4-5) 85-90%

FX:
1) 5 @70%
2-4) 3 @75, 80, 85%
5) 1 @85-90%

Conditioning
In 6:00,
32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (1:00 Cap)
into…
AMRAP
15 Wall Balls (20/14)
10 Line Facing Burpees)
*RX/RX+ Min: 2 rounds