Class at 8am & 10am Only!

WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings 
10 OHS
10 Snatch Extensions 
10 Snatch Pulls 
Then:
Mobility

WIN
SKILL / LIFT:
EMOM 12
MIN. 1: 5 Ring Dips
MIN. 2: 3 Full Snatch
MIN. 3: 7 Strict Pull Ups
WOD:
“011518”
10 Ring Muscle Ups
Then:
3 Rounds
5 Squat Snatch (135/95) (115/75) (95/65)
10 Bar Lateral Burpees
Then:
10 Ring Muscle Ups
*Sub. C2B Pull Ups Accordingly.

FIT
SKILL:
3 Rounds (At a walking pace)
8e Bulgarian Split Squats
8 H.R. Push Ups (Weighted)
8 V-Ups
WOD:
4 Rounds
10 Alt. Front Rack Lunges (95/65) (75/55)
10 Bar Lateral Burpees
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