Class Schedule
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Monday 3/14/16


A. Every 2 minutes, for 18 minutes:

Station 1: Chest supported DB Row x 10 reps @ 2111

Station 2: Nose-to-Wall Handstand Hold x 45-60 seconds

Station 3: Hollow Rocks or Holds x 45-60 seconds or Strict Toes to bar x 5-8 reps


Choose an option below:

B1. Perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. *Goal is for both partners to finish their 5 sets as quickly as possible.

Row 500 Meters

40 Double Unders

20 Push-Ups


If performed alone…

B2. Every 4 minutes, for 20 minutes (5 sets):

Row 500 Meters

40 Double unders

20 Push-Ups



Wod will be posted at gym