11 19 - Holiday Schedule

2018

FW will be CLOSED 

THURS & FRI!  

HERO WoD SAT!!

Warmup:

3 rnds
100m run
20 backwards 1-leg jump rope
5 burpees

Strength:

any strength movement,

Workout:

7 rounds:

15 knees to elbows

30 squats

Finisher:

100 abmat
100 bk ext
150 sidebends

OR GHD  subs

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)