8:30 class will be a modification of the 6:30WOD below.
6:30 class - WOD briefing will start at 6:50; please be warmed up and ready to go.
DIRTY, DIRTY DOGS
In teams of 2
20 Minute AMRAP
Part 1
P1 - 10/8 Calorie Row Sprint
P2 - 12 Handstand Push-ups
12 Jumping Lunges
Rest :30
P2 - 10/8 Calorie Row Sprint
P1 - 12 HSPU
12 Jumping Lunges
Rest :30
20 Minute AMRAP
P1 - 12/10 Cal Echo Sprint
P2 - 30 AbMAt or 20 GHD Situps
10 Dbl DB Box Step-ups 50’s/35’s
Rest :30
P2 - 12/10 Cal Echo Sprint
P1 - 30 AbMAt or 20 GHD Situps
10 Dbl DB Box Step-ups 50’s/35’s
Rest :30
20 Minute AMRAP
P1 - 200m Sprint
P2 - 12 Wall Balls 30/20
15 Ring Dips
Rest :30
P2 - 200m Run
P1 - 12 Wall Balls 30/20
15 Ring Dips
Rest :30
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