* There will be no AM classes today. First class of the day will be at 12:00 PM. Hope to see you all in the afternoon/evening.

WOD:

1) 20 minutes EMOTM: Odd, Open Prep, Even, Movement of Choice

Open Prep Movements can be any of the following, Burpees, Box Jumps, Jump Over the Box, Thrusters, Wall Balls, Shoulder-to-Overhead, Deadlifts, Toes-to-bar, or Muscle-ups. Movement of Choice can be anything that you’d like to work on, it should just be a movement that you struggle with.

2) 4 rounds for Max Reps:

40 seconds Row for Calories

20 seconds Rest

40 seconds Kettlebell Swings 53/35

20 seconds Rest

40 seconds Dumbbell Shoulder-to-Overhead 35/25

20 seconds Rest

Extra Work:

3) Single Leg Kettlebell Deadlift: 3 x 12/side

Rest 90 seconds between sets. Heavy as possible.

4) Assault Bike: 5 x 1:00 ON/3:00 OFF

Max effort. Keep track of calories each round.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

Next workout is released tonight at 8:00 PM!