Warmup: 8! of

calorie machine,

ab mat situps,

kbs,

ring rows

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Strength: OTM x 8 minutes:

20 seconds max rep Back squat ~ Taken from the floor

40 Seconds rest

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WOD: 6 Rounds for time:

200 meter run,

16 Alternating DB Snatch 50/35's,

8 pullups

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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WOD: For Time:

row 2K,

bike 120 cals,

run 1 mile

ONLY 1 Community Class @ 9 am ~ Invite your Friends - Everyone is Welcome!