CLASS WILL BE AT 9:00 am SATURDAY

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

clean-work up to 5 hvy tng(12)

Metcon/*Metcon-comp(16)
3rds
400m run
20 step ups/*box jumps 24/20
10 cleans *135/95-115/75
5 burpee pull up/*bar muscle up

Finisher
2 min hip opener
2 min sh distraction
1 min max rep sit ups