Wednesday
5:30 PM Class For today (Wednesday 3/28/18) is Cancelled. sorry for the inconvenience.

WARM UP 1X
1 min Row
1 min Bike
200 m run
*THEN*
2RNFT
10 Airsquats
20 Mountain Climber
20 Alt Leg Vups

 

EMPTY BAR WARM UP
Thrusters

 

EMOM x 10 minutes
3 Thrusters @ 75% (Of best thruster)
*These should be tough/heavy but you should still be able to do these with good form!

WOD
In a team of 3…
Max Calorie Row in 20 minutes
*Every time you get off the rower you must do 20 air squats before getting back on the Rower!
*(alternated every 500m on the Rower)Suggestions would be to alternate every ‪0:45‬ seconds or even every ‪1:00‬ on this!

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