Monday. 11.01.21

Thank you to everyone who pushed for Buddy week! Our biggest to date with already new members, and On Ramp to start…. Thank you

A. Hang Squat Snatch to heavy triple in 18 min

18 min


A. Push press’s : 10 rm

B. Afap

For Time

-75 wall balls to 10/9’

-125 double unders 

-15/10 ring muscle ups

-125 Double unders 

-75 KB swings (70/53)


Modifications :

Upscale to heavy wall balls is an option.

Others, needing to modify / muscles ups, to burpee pull-ups, hardest pull-up variation you have.

Double unders = 2x singles


Post class:

A. Opposite a from class

B. Bike

7 min max calories

Rest 3 min x 2

C. Running

200m hard, 400 easy

X 6

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