***Special Programming for 6PM Class (see below)

5 PM workout as follows:

WU:

6 min EMOM:
1: 3 ring rows/ 3 push-ups/ 3 superman
2: 35 du

MOB:

Squat magic
Ankle stretch

Strength/Skill:

4 RFQ:
4 SA KB OHS (per side)
4 Candlestick to stand (or pistol) (per side)
2 Rope pull-ups (in L-sit if you can!)

WOD:

12 min AMRAP

10 Wall Balls (20/14)
15 Burpees
10 KBS (54/35)

6PM Program:

WU:

Long lap then:

TIC TAC TOE

MOB:

Athlete's Choice

1) Workout 1 (Team captains only) (12 min cap):

21-15-9

Back squat (185 lbs)

HSPU

**Score: convert score to seconds, subtract from 720 (12 min)

2) Workout 2 (Team competition):

** 1 team member must row for calories while the other teammates work (rotate every minute

12 AMRAP:

1 teammate works at a time, while the others rest (rotate through rounds quickly)

10 WBS (20/14)

10 Burpees

10 KBS (53/35)

**Score: total calories + total rounds

3) Workout 3 (Team competition):

RELAY RACE FOR TIME:

Starting at one end of the floor, each team member must complete each movement:

Walking Lunge (down)

Burpee Broad-Jump (back)

Partner wheelbarrow (down and back, switching partners midway)

 

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