Schedule for Columbus Day Weekend:

Regular Hours Saturday and Sunday

GYM WILL BE CLOSED MONDAY

 

A) Kang Squats: 4 x 5; Rest :60

 

B) Barbell Body Row- 4 sets of:

                -3 Wide Grip

                -3 Neutral Grip

                -3 Supinated Grip

                -Rest :90 -2min rest b/t

 

C) For Time:

 

Perf: 100 Cal AirBike

                @ top of every minute, including 0, Perform 3 Burpees

 

Fit: 15 min EMOM:

                Min 1: 12/8 Cal Row

                Min 2: 15 NP Burpee

                Min 3: 20 Russian KBS

 

Categories: WOD

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