REMINDER – The schedule for the week is as follows:
Mon, Tues, Wed – 9:00am WOD, 4:30pm WOD, 5:30pm WOD
Thursday – 10:00am WOD
Friday – CLOSED
Saturday – 9:00am Open Gym, 10:00am WOD
Strength –
Weighted Pull Ups – 5 minutes to establish a heavy weight for 3 reps, then complete 3-3-3-3-3-3 at that weight.
Conditioning –
24 Minute EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 45 second front plank hold
Minute 3: 10 Push Press at 115/75
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