Wednesday: normal hours
Thursday: no pm classes, uptown will have 430, 530, 630 pm if you can make those
Friday: no pm classes (Jeff can not get his car out on Friday) Uptown will be 430, 530, 630 if you can make those
Saturday: free group class uptown 9am
Sunday: free group class uptown 8 am
Monday: no pm classes
AMRAP 10 min.
100 m pinch plate carry
(Adv 45/25, Int 35/15, Beg 15/10)
10 ghd situps
10 Back Ext
THEN: Roll out/Lacrosse ball stretch 5 mins
1. Toes to Bar - 3 mins
Do as many unbroken sets of 5 as possible in 3 mins. Rest as needed. When you don't make a set of 5, you are done.
2. Ring Dips - 3 mins
Do as many unbroken sets of 5 as possible in 3 mins. rest as needed. When you don't make a set of 5, you are done. You may add bands as you go to failure.
WOD: AMRAP 12 mins
20 double unders (sub 60 singles)
7 KB swings 2/1.5 pood