W/U:
Burgener Warm-up
WOD:
10 power snatches (95/65#)
20 pull-ups
30 box jumps (30/20#)
40 KBS (53/35#)
30 box jumps (24/20#)
20 pull-ups
10 power snatches (95/65#)
Cool down: Mobility
EXERCISE WOD:
While on Duty, Every Hour on the Hour
Odd hrs: 30 push-ups
Even hrs: 30 air squats
"Due to increasing class sizes, the WOD may change slightly from what's posted. WODs may be run in heats to safely and efficiently accommodate everyone. Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in. Thank you for bearing with us as we do our best to provide you the best program possible."
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