Join us for Power Yoga at 8 AM today!

Conditioning
EMOM 28
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)

3-5)
AMRAP
100m Run
15 Sit-Ups
40 Double Unders (FX: 25)

6-7) Rest

Post-WOD Cooldown
2 Rounds of :45 on/:15 off
1) Seal Pose Press-Ups
2) Pigeon / Samson Lunge (Side A)
3) Pigeon / Samson Lunge (Side B)
4) Saddle Pose / Cat Cows

Squad WOD
For Time w/ Partner – Split Reps Any Way
80/60 Calorie Row (FX: 60/45)
40 Burpee Box Jump Overs (24/20)
40 Squat Cleans (95/65) (FX: 75/55)
40 Burpee Chest to Bar Pull-Ups (FX: Burpee Pull-Ups)
40/30 Calorie Row (FX: 30/22)
20 Burpee Box Jump Overs (24/20)
20 Squat Cleans (135/95) (FX: 95/65)
20 Burpee Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*34:00 Cap

Strength
EMOM 16
1) 10 Strict Press (55-65% of 1RM)
2) 20 Underhand Banded Pullaparts
3) 10 Bent Over Row
4) 20 Tibialis Raises

Conditioning
AMRAP 10
100m Run
10 Single Dumbbell Hang Snatch (Side A)
10 Single Dumbbell Overhead Lunge (Side A)
100m Run
10 Single Dumbbell Hang Snatch (Side B)
10 Single Dumbbell Overhead Lunge (Side B)
*(50/35) (FX: 35/20) (RX+: 24/16 Kettlebell)

Strength
Every 2:30, 6 Sets
3 30X-Tempo Back Squat w/ Banded Hip Abduction
1-2) 55-60%
3-4) 60-65%
5-6) 65-70%

Conditioning
3 Rounds for Time:
250/200m Row (FX: 200/150m) (RX+: 300/250m)
25 Wall Balls (20/14) (FX: 20) (RX+: Unbroken)
75 Double Unders (FX: 60) (RX+: 100)
*14:00 Cap

Join us for Core-Flex at 5:45 PM tonight!

Strength
Every 2:00, 9 Sets
1-3 ) 1 High Hang Power Snatch + 1 Power Snatch (60-65%)
4-6) 1 Hang Power Snatch + 1 Power Snatch (65-70%)
7-9) 1 2″ Low Hang Power Snatch + 1 Power Snatch (70-75%)
*Reset b/t reps

Conditioning
AMRAP 8
40′ Handstand Walk (FX: 4 Wall Walks) (RX+: 60′ w/ 20′ Unbroken Segments)
8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20)
16 Sit-Ups
*RX+ Minimum: 2+6 (60′ Handstand Walk)