ALL CLASSES CANCELLED TODAY DUE TO WINTER WEATHER!
Strict Press E3MOM (find a 3RM)
9 – 6 – 3 – 3 – 3
For Time/15min AMRAP: (15min cap)
Part A:
For time; *(can partition)*
50 Handstand Push-Ups MRX 2/4” Rise
50 Pull-Ups MRX Ring Rows
50 Toes to Bar
50 WallBall Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’
Part B:
In remaining time;
Max Calorie Row or Bike
Core & Overhead Development
10 Wall Walks or 100’ Handstand Walk
Spend 3min on Banded Shoulder Stretches
2×10 Bottoms Up Kettlebell Press
2x20sec Head to Floor Straddle Stretch
1min Wall Facing Handstand Hold
Spend 3min on PVC Shoulder Stretches
HOME WOD!
20 minute AMRAP of:
18 air squats
16 push-ups
14 sit-ups
12 alternating lunges
10 burpees
