12.9.18

** Thursday abbreviated schedule **
Please note our hours for Thursday 13 Sept.
8:30 AM LADIES ONLY
10:30AM Mixed Class
1 PM Mixed Class
4 PM Mixed Class


Strength/Skill

EMOM 10
1. 30 sec. max reps bench
2. 100ft/ double KB Front rack walk

EMOM 9
1. 20-30 Sec. handstand hold
2. 20-30 sec. chin over bar hold / ring row hold
3. 20-30sec. hollow hold (wtd. if possible)

Conditioning
AMRAP 11
1 Rope Climb
11 Cal. Assault Bike
21 KB Swings (24/16kg)

workout of the dayRebecca Koch