*** ONE CLASS ONLY TODAY - 8:30 AM ***

"Loredo"
6 Rounds For Time

** 24 Air Squats
** 24 Push-Ups
** 24 Walking Lunges
** 400 meter Run

WOD

5 RFQ

** 8 ea. Straight leg raise on rig
** :20 Chin over bar hold
** :45 Horse pose
** 5 Dragonflies

Swift

5 RFQ

** 16 Banded pistols (8ea.)
** 12 Inverted rows (barbell)
** 8 Inchworm push-ups
** :30 Stir the pot

WOD

Death by burpee pull-ups

Swift

5min hang (cumulative)

Each time you drop, perform:

** 20 Jumping Jacks
** 20 Fast mountain climbers
** 20 Toes to rig
** 20 Side lying V-ups
** 2 lap run

WOD

40-30-20-10

** Plate G2OH
** Plate hop
** Plate plank step-up
** Russian Twist

Swift

150ft of

** Burpee broad jump
** Walking lunge
** Bear crawl
** Walking lunge
** Bear crawl
** Walking lunge
** Burpee broad jump

WOD

"Ledesma"
20min AMRAP

** 5 Parallette HSPU
** 10 Toes through rings
** 15 Med ball cleans

Swift

Partner workout
200 Wallballs

**8 Up-downs when coming off the wall

Skill

3 RFQ

** 8 ea. 1-leg hip thrust
** 8 ea. Kneeling KB BUP
** 40 ft Death march

WOD

E10M for 3 Rounds

** 30/20 Cal Bike
** 30 Double unders
** 30/20 Cal Row
** 30 Double unders
** 30/20 Cal Ski
** 30 Double unders

Swift

5 RFQ

** 12 Kossack squats (weighted)
** 12 OH Plate sit-ups
** 12 Swimmer lifts (weighted)
** 8ea. Side plank hip touch

Skill

Back squat

** 10 @ Empty
** 5 @ Light
** 3 @ Mod light
** 2 @ Mod heavy
** 5x1 @ Heavy

WOD

** 10 Wall climbs
** 300ft Sandbag push
** 1 mile run OR 2K Ski

Swift

** 100/70 Cal bike
** 1200m Run OR 60 Burpees
** 150ft OH plate lunge