**WEATHER UPDATE**

Power is ON at the gym, so all classes are a GO for today.

 

Warm-up

Every :90, complete:

1. 15/12 Calorie Row
2. 12/10 Calorie Bike or Burpees
3. 15/12 Calorie Row
4. 75 Double Unders

 

Midline/Shoulder Stability

25ft plank walk (laterally)

20 Hollow Rocks

25ft plank walk (opposite direction)

10 Jack knives

 

WOD (30 minutes)

8 Minute AMRAP

15/12 Calorie Row

20 Sit-ups

 

Rest 3 Minutes

 

8 Minute AMRAP

12/10 Calorie Row

10 Power Snatches (75,55)

 

Rest 3 Minutes

 

8 Minute AMRAP

15/12 Calorie Row

50 Double Unders

 

Level 2- (65,45)

Level 1- (55, 35)

ADV- 15 GHD Sit-ups

 

Extra Work

3 Rounds

50 ft Handstand Walk

15 Hip Extensions

50 ft Handstand Walk

15 Toes to Bar

 

Add weight a 25/15lb plate to the hip extensions if able.