020522

8AM INTRO & OPEN GYM

9AM ADVANCED
A. Metcon (Time)
*Partner WOD

10 Rope Climbs (20 Butt to Standing)
6 - 50ft Front Rack Double Dumbbell Walking Lunge (2x50/35)
50 Chest to Bar Pull Ups OR 30 Strict Pull Ups
100/80 Calorie Echo Bike OR 130/104 Cal Rowed
50 Chest to Bar Pull Ups OR 30 Strict Pull Ups
100 Double Double Squats (2x50/35)
10 Rope Climbs

*Split all reps as desired. The lunges must be done in 50ft unbroken increments.

10AM COMMUNITY WOD

A. Metcon (Rounds and Reps)
5 Rounds
(2 min)
AMRAP
4 Mountain Climbers on DB+ 1 Devil Press

(1 min)
REST

(2 min)
AMRAP
3 Squat Jumps
4 Pull Ups / Inverted Rows / Ring Rows
5 Push Ups (0:02 down)

(1 min)
REST

B. Core
4 Rounds
(0:20) Wtd Flutter Kicks
(0:10) REST

(0:20) Roll Outs
(0:10) REST

(0:20) Reverse Sit Ups from Bench
(0:10) REST