Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am WOD – 530pm Strength
STRENGTH
1 Minute Dead Hang From Bar
1 Minute Rest
1 Minute Wall Sit
1 Minute Rest
Repeat 4 X’s
WOD
Every 10 Minutes for 30 Minutes (3 Rounds)
200 Meter Run
10 Push Ups
15 Air Squats
20 Reverse Lunges
200 Meter Run
20 Reverse Lunges
15 Air Squats
10 Push Ups
200 Meter Run
REST REMAINING TIME
STRENGTH
1 Minute Dead Hang From Bar
1 Minute Rest
1 Minute Wall Sit
1 Minute Rest
Repeat 4 X’s
WOD
Every 10 Minutes for 30 Minutes (3 Rounds)
200 Meter Run
10 Push Ups
15 Air Squats
20 Reverse Lunges
200 Meter Run
20 Reverse Lunges
15 Air Squats
10 Push Ups
200 Meter Run
REST REMAINING TIME
STRENGTH
1 Minute Dead Hang From Bar
1 Minute Rest
1 Minute Wall Sit
1 Minute Rest
Repeat 4 X’s
WOD
Every 10 Minutes for 30 Minutes (3 Rounds)
200 Meter Run
10 Push Ups
15 Air Squats
20 Reverse Lunges
200 Meter Run
20 Reverse Lunges
15 Air Squats
10 Push Ups
200 Meter Run
REST REMAINING TIME