12.1.17 Rock the boat

A. Group warm up B. WOD demo C. StrengthBack squat5×3Tempo – 5:5:X:1 *can go up in weight as long as you do not compromise your form D. 20 minute AMRAP500m row200m run3 rounds of:5 push ups10 air squats20 kb chops *split classes into heats if needed with...

11.28.17 Air bag

A. Group warm up B. WOD demo C. StrengthPush press6×3*can go up in weight as long as you do not compromise your form D. For time:21-18-15-12-9-6-3Push press 95/65Tire jumps Sit ups *15min time cap – any missed reps is a 1 second penalty E. Cool down Source:...