Dont forget class is at 12 noon ONLY today.

Friday is 8am and 12 noon

Saturday is 9am

Thursday Partner WOD: 4 rounds

Partner A performs a 100m Front Rack Carry

While

Partner B performs

8 Banded curled Deadbugs + 8 deficit pushups + 8 alternating Sledge Swings

Then switch and repeat. Perform each movement 4 times.

FRIDAY WOD: EMOTM x 21 min

Min 1. 5 Barbell Squat or 15 Goblet Squat

Min 2. 15 sec max effort…Bike

Min 3. 10 Pullups or inverted ring row