“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl, but what ever you do, you have to keep moving forward.” -Dr. Martin Luther King Jr


 

All levels class

Strength

Front Squat @ 22X2 Tempo

5×3 @ 75-85% 1RM

 

Conditioning

(RPE=85%SH)

18 min AMRAP

Partner WOD

15x OHS @ 75/55

10x Pull ups

8x Burpee

Run 200 meters together

(switch every round)

 


 

Master’s Class

Front Squats

3×5 (light to med)

2×3 (heavy)

 

Partner Conditioning

12 min AMRAP

50x Wallballs

40x K2E

30x DB/KB STO

20x Pull Ups

10x Pull ups

(switch partners when needed)