ANNOUNCEMENT: PLEASE REMEMBER, YOU DO NOT NEED TO PRE-REGISTER FOR CLASSES. CLASS TIMES ARE
5:30am, 6:30am, 8:30am, 11:00am, Noon, 4:30pm, 5:30pm and 6:30pm (except Friday)
8 Minute AMRAP
20/17 Cal Row
10/15 T2B
Rest 3 Min (this will allow time to clean your equipment)
8 Minute AMRAP
20/17 Cal Assault Bike
20 KB Snatch (53/35)
For today, we are really looking at 2 different workouts. For the row/t2b, we are looking at a steady pace throughout. Your row pace should be your 2K pace (or your 500 pace plus about 8-10). If you have not done much for T2B, the lower number of reps is probably the best route to go. For the bike/kb snatch, we want to think about getting the wheel of the bike going quickly with a bit of a push from the start. The KB snatch is 10 left and 10 right but can be broken up however you want. Do your best to not put the kb down.
AT HOME MODS
For the Row, run 200 Meters
For the T2B, sub for 20 med ball sit ups
For the bike, 30 mtn climbers (right leg + left leg= 1 rep)
If no KB, perform DB hang power snatch