Coached Classes
- First Class at 6:30a (Open Gym)
- Second Class at 11:30a
- Third Class at 6:30p
- Last Class at *7:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.
Warm-Up
2 rounds
- 10 Passthroughs
- Kettlebell Squat Hold – 1 minute
- 20 Supermans
- 15 Therapy Squats
- 10 each leg Pistol Squats(Use boxes or bands as needed)
Skills and Drills
- Muscle Up Progressions and Practice
WOD
5 Rounds for Time:
- 2 Rope Climbs
- 20 Push Ups
- 400m Run
Scale the rope climbs to 4 rope pulls from the ground or 15 ring rows. Scale the push ups to the knees if needed. Scale to a 500m row if running is not an option.