monday

8 and 9 am classes only!!

Strength

1 Snatch Push Press + 1 Overhead Squat:
​- Work up to a heavy in 10-12 minutes

Metcon

Times Square Ball Drop
Freedom (RX'd)
5-10-15-20-15-10-5
Pull-ups
GHD’s (Or Stick Sit Ups)
* 2 Wall Walks after each round

Independence
4-8-12-16-12-8-4
Pull Ups
GHD’s+ 6in Riser
2 Wall Walks (halfway up) after each round

Liberty
5-10-15-20-15-10-5
Ring Rows
Sit Ups
50ft bear Crawl after each round

Target time: 10-12 minutes
Time cap: 15 minutes