“Road Warrior” For Time Bike 50/35 cals100 Double UndersRow 1000m100 Double UndersRun 800m Compare to 4-4-19

SVEN 10 TIMELINE and HEAT LIST 7:45-8:15         Check In/ Warm Up 8:15-8:25         WOD 1 Brief8:35-8:50         WOD 1/ Heat 1 8:55-9:10         WOD 1/ Heat 29:15-9:30         WOD 1/ Heat… 

Weightlifting Wednesday6-8am & 5-7pm Yoga9:30am and 7:15pm$5 drop in for everyone

Back Squat 3×5 (add 5-10# to previous) ___ “BWSS” For Time 50 AbMat Sit Ups40 Push Ups30 Strict Pull Ups40 Push Ups50 AbMat Sit Ups

Power Clean 10-8-6-4-2 Work up to a heavy touch and go at each rep count.___ 20 Clean & Jerks for time* *3 Burpees every minute on the minute. Use the same load as your 6… 

“Dig Deep” For Time Row or Bike 100/80 Cals80 DB Snatch (50/35#)60 Burpees40 Bar Muscle Ups Time Cap 20 min