*Presidents’ Day Schedule:  8am WOD, 9am Basics, 10am Strength, 11am WOD, 12pm Basics*

Work Out of the Day

 

“Run 13”

For time:

800m run

400m run

100m run

then,

“AMRAP the 13th”

As many rounds as possible in 13 minutes of:

13 calorie row

13 thrusters, 75/55lbs

13 pushups (double tap)

13 overhead squats, 75/55lbs

Post time for each run and rounds completed to beyond the whiteboard.

Basics

For time:

800m run

400m run

100m run

then,

As many rounds as possible in 13 minutes of:

13 calorie row

13 ball slams

13 box jumps, 24/20″

13 medicine ball cleans

Post time for each run and rounds completed to beyond the whiteboard.