Thursday, October 1st

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

WOD:

AMRAP in 20:00

15/12 Calorie Row--200m Run--- 11/8 Bike

30 Russian Kettlebell Swings 55/35

60 second Hollow Hold (Accumulated)

*Add a vest if you’d like

Subs:

Hollow Hold

-60 second plank

Russian KBS

-30 Alternating DB Hang Power Cleans

-40 Jump Squats

CASH OUT:

12-9-6-3

Double Dumbbell Bench Press

*Athlete’s may build in weight

After Each Set:

30 Banded Pull Aparts

AND/OR

Double Under Practice

GOAL: 4 - 6 Rounds

45/15 x 4 Rounds

KB SDHP

Ring Dips or Box Dips

Jump Rope

Knee Raises

Row/Bike

DO MORE. BE MORE. GIVE MORE. LIVE MORE.