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STRENGTH

Power Snatch (15 min to establish 1 RM)

WOD

“Hot Flash” (Time)

“Hot Flash”

30-20-10:

Power Snatches

Calories/Bike/Row/Ski

Women Cal Women: 21-14-7

15 min Time Cap

RX+-Same as RX

RX -95/65#

50-59 -65/55#

60+-55/45#

Basics-12-9-6, PVC/BB

AFTER PARTY

“Midline: Row T2B WSU SU (No Measure)

Midline Conditioning

Not For Time:

50/35 Calorie Row

20 Strict Toes to Bar

50/35 Calorie Row

35 Weighted Sit Ups

50/35 Calorie Row

50 AbMat Sit-ups