Schedule Reminder: There will be no 3pm class today. The gym will close at 3pm. Thank you for understanding!
Skill
Rope Climbs
* wear leg protection
WOD
535m Sandbag Run
20 Burpee Box Jumps
5 Rope Climbs
400m Sandbag Run
16 Burpee Box Jumps
4 Rope Climbs
300m Sandbag Run
12 Burpee Box Jumps
3 Rope Climbs
200m Sandbag Run
8 Burpee Box Jumps
2 Rope Climbs
100m Sandbag Run
4 Burpee Box Jumps
1 Rope Climb
Level 3- 3-2-2-1-1 RC
Level 2- 15-12-9-6-3 BBJ- 1 Rope Climb each round or 2 10 ft climbs
Level 1- 400-300-200-100-100 Run, 12-10-8-6-4-2BBJ, Pull to stands, or Strict Pull-ups x2
Strongman Class: Skill
Yoke Carry
-Build to a 1RM Carry x 50’ (no drops)
Strongman Class: WOD
EMOM 24
1. 50’ Yoke Carry
2. 12 Strict Ring Dips
3. 12/10 Calories Assault Bike
4. 10 Burpees
*Scale down reps of ring dips if necessary. Strict ring dips are easy? Add weight.