8:30 a.m. class
NOT HURT YET
In pairs
35 min AMRAP
400m Burden Run 45/25 (1 per team)
4 Rope climbs
20 Alt DB Clean and jerk 45/25
75 Double Unders (each)
10 HSPU
6:30 am NOT HURT YET
In pairs
5 rounds
400m Burden Run 70/50 DB (1per team)
4 Rope climbs
20 Alt DB Clean and jerk 70/50
75 Double Unders (each)
20 Deficit HSPU 45/25 plate
ACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees Minute 6: REST
DRAGONFRUIT 5 sets: (1:1 rest or IGYG with partner 12/10 Calorie Row 15 AbMat Or 10 GHD Sit-ups 12/10 Calorie Row 10 V-Ups Strength Row Practice, Pace Before or after the WOD perform as many of the fo