730 & Noon Pop Up Today. The 730am is going to be really cold. Please dress warm and we will give it a shot. Check our Class Schedule for all upcoming Pop Up and Zoom times.
Warm-up
2 Rounds
40s on 10s off
-BB Good Mornings
-BB Front Squat
-BB Press*
-MB Hamstring Curls
-MB Seated Reverse Cross Chops Left
-MB Seated Reverse Cross Chops Right
*2nd Round Push Press
Strength
E3MOM15
1. Banded Deadlift
5 Reps *
2. 30s Handstand Hold or 1 Minute Med Ball Plank**
3. Rest
*No band? – Perform a 3s negative
**ADV – Plank Bird Dogs
WOD
10 Minute AMRAP
9 Deadlifts 135|95
6 Hang Squat Clean
3 Shoulder to Overhead
Level 2- 115|75
Level 1- 95|55
ADV-155|105
At Home WOD
10 Minute AMRAP
9 single Leg Deadlifts R
6 Single Arm Hang Cleans R
3 Single Arm Push-press R
9 Single Leg Deadlifts L
6 Single Arm Hang Cleans L
3 Single Arm Push-press L