Friday, January 10 2025

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