Reminder: Today’s classes are 5:15, 7am-9am Open gym, 9am and 12pm classes only… no evening classes. Also, Friday is 8:30am class only for New Years Wod

Level One

3 Sets
7:00 AMRAP
12 Single Arm DB Push press (35/25#) Right Arm
12 Single Arm DB Push press (left arm)
24 Double Unders
+
Extra Credit
3 Rounds
1:00 Dead Hang
1:00 Handstand Hold
1:00 Plank Hold (Hands)
1:00 Wall Sit
-Rest 1:00 b/t
***Time is accumulative but goal is to hold for the whole minute without stopping.
-Post total Reps and complete EC or not

Level Two

4 Rounds
50 Zeus Double Unders
50’ Handstand Walk
10 Power Snatch 135/95#
50’ Handstand Walk
-Rest 1:1 OR do with a partner (alternating rounds)
+
10 Rounds (1 round every :30)
10 Toes to Bar
-Post time (including rest)
– If with a partner: your teams score is total time for 8 rounds (4 each)

CFOS

Row
4x500m
4×400
4x300m
4x200m
4x100m
-Rest :30 Between rows
-Rest 1:00 after each 4th row of each set. (500m, :30 rest,  500m, :30 rest, 500m, :30 rest, 500m, 1:00 rest, 400m, :30 rest……..)
***Each new set since its lower meters should be a faster pace then the set before it. Your 200m and 100m sets should be sprints.
-Post fastest split of each set.