EMD
**Sunday Class Schedule Change**
Effective Immediately Sunday Schedule will be as follows…
9am-10am Group Class
10am-12pm Open Gym
WOD
“Flip Flop”
For Time:
30-20-10
Kettlebell Swings (1.5/1.0 pood)
Calorie Assault Bike or Row
Directly into…
10-20-30
Deadlifts (135/95#) RX+(185/135#)
Calorie Assault Bike or Row
Women Complete (21-15-9 / 9-15-21) Calories on Bike or Rower
* Post time to the whiteboard.
Accessory Work
1. Strict Gymnastics
7 minute AMRAP:
5 Strict Ring Dips
:10 Seconds Inverted Barbell Row Hold
:15 Seconds Double Kettlebell Static Squat Hold
2. Midline
4 Rounds:
:20 Ring Dip Support Hold
:25 GHD Supine Hold
:30 Hand Stand Hold
