Reminder: Class schedule for the next 2 days are:  Thursday 5:15, Open Gym at 7:00, 9:00 and Noon.  New Year’s Day 8:30.

 

Level 1

EMOM for 10 minutes
Odd minutes: 8/5 Dips
Even minutes: 10 Alternating Pistols
+
4 Sets
* One every 3 minutes
200m Run
15 GHD Sit Ups
– Rest 3 minutes –
4 Sets
* One every 3 minutes
12/10 Calories on Assault Bike
24 Squats
Post Rx or cycles completed for each.

 

Level 2

“14.5”
21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters  95#/65#
Bar Facing Burpees
+
Back Squat  8,8,6,6,5
* All sets @70%
Post time and load.

 

“Weight Vest Wednesday”
20#/14#

600m Run
60 Step Ups  24″/20″
60 Push Ups
600m Run
60 Push Ups
60 Step Ups
600m Run
Post time.