Warm Up

  • Coach warm up

Strength 

  • Push Presses 3/1 90%

WOD 

For Time:

  • 15-12-9
  • Calorie Row
  • Full/Squat Snatch (115/80)
  • directly into…
  • 15-12-9
  • Calorie Bike
  • Hang Clean and Jerks (115/80)

HIIT/Conditioning option posted daily at the box