Holiday schedule:
Friday 10/31 – no 6:30 pm class

Warm-Up

2:00 bike, row, ski

3 Sets:

3 Inchwroms
10 Walking lunges
10 Pineapple pickers
5 Single arm DB press

Strength/Skill

5 Sets:

7 Deadlifts @20X1
5 Box jumps

-Treat jumps as singles. Reset between each rep.

WOD

For time:

50 Step-ups 24/20″
50 Sit-ups
50 Single DB thrusters 35/35
50 Sit-ups
50 Step-ups

15 Minute time cap

-Switch DB between arms as needed

Hybrid Conditioning (5:30)

25 Minute AMRAP:

400 Meter run
30 Double DB deadlifts 50/35
500 Meter row
40 Wall balls 14/10
20 Calorie bike
50 Sit-ups