8am and 9am classes
THEN at 10pm AT NIGHT we will be running one big heat of Murph. A lot of people usually join in on this. Get here at 9:40 at the latest and claim your pull up spot. We’ll make room!
CLOSES SUNDAY AND MONDAY

8am
35 Minute AMRAP
Teams of 3
40 cal bike
40 cal row
40 cal ski
*All partners run 400 together between movements. You don’t have to wait for everyone to be back from the run to start the next movement

9am
8:00 For Quality
1:00 Cardio Choice
10/10 Leg Swings
20 Plank Shoulder Taps
20 Glute Bridges
15 Hollow Rocks

Conditioning:
5 Sets: For Time
20/15 Calorie Ski Erg
10 Burpee Box Jump Overs
15 Wall Balls
400m Run
Rest 1:30 b/t sets

Wall Ball: 20/14lb, 9/6kg
Box Height: 24/20in

Goal: 32-35min
Time Cap: 40min