WOD:

Option 1:

Every 4:00 x 6

12 DB Snatches (50/35)

12 Burpees

12 Shuttle Sprints

Option 2:

EMOM x 20

1st min: 10-15 DB Bench Press

2nd min: 30-50 High Knees

3rd min: 8-12 Sandbag over “Yolk” (100/75)

4th min: 10-15 Hip Extensions

Sunday 9am class or Open Gym

WOD:

Option 1:

25 min AMRAP

5 burpee to target (12”/6”)
10/7 cal bike
15/10 cal row
20 dubs

Option 2:

Open Gym