Saturday

Non Violence

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Sweat Starter

5 rounds

10 squats
20 shoulder taps
10 wallballs

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Alternate rounds A and B

A.

Every 3:00 x 5 rounds

15/10 calorie bike erg or assault bike
100 ft sled - there will be varying sled weights

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B.

Every 3:00 x 5 rounds

15 burpees
30 wall-balls

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C.

Maybe. Depends if class is full. But it’s really cold so unlikely.

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Self Destruction

Station 1 - 20 minutes
Every 4:00 x 5 rounds

1000m bike erg or 500m ski (no row)
30 burpees (can work at same time)

Station 2 - 20 minutes

3:00 AMRAP, 1:00 rest x 5 rounds
14 thrusters @95/65
28 pull-ups