Primarily Indoors
Mask Mandate has been lifted and are no longer required if vaccinated
Warm Up
2:00 Bike Increasing Speed
-Then-
Half Tabata Bike
-Then-
30|20 Cal at Moderate Pace
-Then-
1 Round
10 Squat Mornings
:30 Squat Hold
5 Muscle Cleans from each position
:30 Hollow Hold
10 Strict Press
:30 Overhead Hold
WOD
3 Minutes Work: 1 Minute Rest
Complete The Following:
30|20 Cal Bike
30 Back Squats 135|95
30|20 Cal Bike
25 Power Cleans
30|20 Cal Bike
20 Front Squats
30|20 Cal Bike
15 Shoulder to Overhead
*Pick up where you left off. Work hard and earn your rest.
Cap=10 intervals
Level 3 – 115|80
Level 2- 95|65
Level 1- 65|35
ADV- 155|105
Extra Work
E3MOM12
250|200M Row
100โ Sandbag Hug Carry 140|90
50ft Handstand Walk*
ADV – 200|150, 100Ft
*HS walk can be scaled to 25โ, 20 Shoulder Taps or 100ft double Ove