We are changing the format of the Saturday 9am class. In the past the 9am was the class where members would make up a WOD they missed during the week. This class will now have an individual WOD programmed. The Saturday 10am class will still be the Team WOD class and the Sunday 11am will continue to be a WOD programmed for an individual.
20 Minute EMOM (Every Minute on the Minute)
Burpees (Rep schemes are 4, 6, 8 or 10 reps each minute)
Front Squats (135/95) (scale weight and reps)
*Example: The first minute you will perform 10 burpees, if you finish at 30 seconds you have the remaining time to rest before the start of the next minute, then you will perform 5 Front squats at 135/95. If you finish in 20 seconds then you rest the remaining minute until you go back to the burpees. Enjoy!
6 Minute AMRAP
20 KB Swings (55/35)
15 Sit Ups
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