“Comp session” running clock
0-10 mins
brief/warm up/mobility
15-25 mins
10 min gymnastics Amrap
3 strict HSPU
6 Ring dips
12 Pistols
30-42 mins
3rds barbell cycling (Emom)
1: power clean
2: front squat
3: power snatch
4: rest
45 mins-to Finish
Wod: for time
500m Row
5 rope climb
10 BBJO@24/20”
20 D-ball clusters@30/20

Wod: a chance to see and sample one of our comp classes , we focus on gymnastic , barbell cycling and high intensity workouts! Be prepared to work and transition to each component fast.