Workout of the Day:
9am & 10am
400m Run
1 minute rest
400m Row
1 minute rest
2 rounds
then…
3 Front Squats(m-155lbs/f-105lbs)
5 Handstand Push-Ups
7 Toes to Bar
As many rounds as possible in 9 minutes
12Noon Advanced Class
“11.6”
20 Calorie Row
30 Burpees
40 Dumbbell Shoulders to Overhead(m-45lbs/f-35lbs)
50 Toes to Bar
100 Foot Lunges(m-45lbs/f-25lbs)
150 foot Sprint
then…
“Amanda”
9-7-5
Muscle-Ups
Squats Cleans(m-135lbs/f-95lbs)
or
21-15-9
Deadlift(m-315lbs/f-215lbs)
Box Jumps(m-30″/24″)