4:30 & 6:30 classes see 12/8/17 WOD
6:00 AM Class see below :
Warm Up: – EMOM 12
1. 12/9 cal row
2. 45 sec good mornings
3. 10 burpees over the bar
Strength: – Deadlift
5 x 5 @ 75-80% 1RM
WOD: – "Escape Route"
AMRAP 20
500m row
15 kb swings @ 70/53
15 wallballs @ 20/14
.
4:30 & 6:30 classes see 12/8/17 WOD
