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OPEN GYM 12:30PM-2:30PM

ROMWOD will begin around 12:45ish

Conditioning WOD

4 Rounds:
15/12 Calorie Assault Bike  (25/20 Airdyne or Row)
15 Burpee Box Jumps/Step Ups

OR

3 Rounds*:
400m Run
500m Row

*Can sub row or run for Bike cals (18-24 cal Assault or 32-40 Airdyne)

CORE WOD

“Core Crackdown”

3-5 Rounds, not for time:

0:20 L-Sit
10 Barbell Situps or Abmat Situps holding DB
10 V-ups or knee-ins
0:20 Hollow Hold
0:20 Active Plank Hold
1:00-1:30 Rest after each round