“..You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I have lived through this horror. I can take the next thing that comes along.’ You must do the thing you think you cannot do.” -Eleanor Roosevelt


All levels class

STRENGTH

Clean and Jerk

Take 12 min to build to a heavy single

 

SKILL

Muscle Up progression

 

CONDITIONING

Row 500 meters

Max reps Pull ups

3 attempts

 

Master’s Class

STRENGTH

Pull Up

4×5

 

CONDITIONING

12 min AMRAP

5x STO w/ DB or KB

8x Burpees

11x Sit ups

 

Kids@Core

Back Squat

5×5

 

Master’s Class

Deadlift

3 sets of 7 reps

 

10 min Rope Climb Practice

 

2 min AMRAP
Run 200
Remaining time, AMRAP Burpees
1 Minute rest

5 rounds