5:30AM and 6:30AM classes for Friday are cancelled due to icy road conditions.
Lunch and afternoon/evening classes will proceed as usual.
A. AMRAP [7]
1-2-3-4…S-HSPU or Dip/Pushup
20 DU after each set / 7 KBS *Scale DU to a manageable set.
B1. FS: 3-3-3 @ 82%
B2. FS: 1-1-1 @ 87%, 90%, 93% or H2
C. FT [C7]: 21-15-9 of
Bike Cals (scale to 18-12-6 or 15-12-9), F: Use Airdyne @ 21-15-9
Thrusters (95/65) F: Wallballs (20/14)
-then-
[C13] 15-12-9 of
Row Cals
Hang Squat Cleans (95/65) or 21-15-9 FS (95/65)
-then-
[C17] 12-9-6 of
OTB Burpees or Burpees
OHS (95/65) or Jumping Squats
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