*Games Week Class Schedule Here

WOD:

1) 30 minute Up Ladder:

5 Front Squat 135/95

10 Burpee Pull-ups

15 Kettlebell Swings 70/53

20 Double-unders

then…

10 Front Squat 135/95

20 Burpee Pull-ups

30 Kettlebell Swings 70/53

40 Double-unders

then…

15 Front Squat 135/95

30 Burpee Pull-ups

45 Kettlebell Swings 70/53

60 Double-unders

and so on until 30 minutes is up.

Extra Work:

2) Farmers Walk: 8 x 50ft

Heavy as possible. Rest 90 seconds between sets.

3) Hip Extension: 3 x 30 reps

Rest 90 seconds between sets.

4) Toes-through-Rings: 75 for time

Keep track of total sets to complete.

For results post Rounds plus Reps completed of Met-con (each iteration is a round) along with any scaling used. If you did Extra Work post weights, reps, times, etc.

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