There will be an 8am class today.
Warm-up
Row 500m
Run 400m
Roll and stretch calves
10 Burpee Box Jumps
20 Hip extensions
Skill
Handstand Walk
L-sit hold
WOD 1
500m Row
15 Power Cleans
500m Row
20 Burpee Box Jump Overs
500m Row
25 Toes to Bar
Games (205,135)
Regional (185,115)
Open (155,105)
WOD 2
Keeping a Running Clock, At minute 0,3,6,and 9 complete:
200m Sprint
50 Foot Handstand Walk
Rest the remainder of the interval. Scale distance if needed
Cashout
30 Weighted GHD Sit-ups