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Class Schedule: 5:15 a.m., 5:30 p.m., 7 p.m.
WOD For Time: Buy In: 20 Cal Row Then: 3-6-9-12-15-12-9-6-3 Power Clean Front Squat Push Press ![]() Class Schedule: 5:15 a.m., 9 a.m., 5:30 p.m., 7 p.m. “RANKEL” HERO WOD
![]() Class Schedule: 5:15 a.m., 5:30 p.m., 7 p.m. For 12 minutes (6 sets) of: Deadlift *Set 1 – 8 reps @ 50% of 1-RM *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 4 reps @ 75% *Set 6 – 6 reps @ 65% WOD For time: 100 Double-Unders 75 Single-Kettlebell Deadlifts (53/35 lbs.) 100 Meter DB Waiter's Carry (55/35 lbs) 75 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″) ![]() Class Schedule: 5:15 a.m., 5:30 p.m., 7 p.m. “190207-MAYHEM”
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March 2024
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