***600 at veterans memorial, 1200/530 classes at Erie basin marina observation deck***
Warm up
4 RDS
15 Spanish squats
10 tiger sit downs
20 bridge and reach
Tabata
Bottom to bottom
Squats
(Starts and “rests” in bottom of squat)
Then
WOD
Emotm 21
Minute 1
1 TGU each side
Minute 2
10 Pike jumps
Minute 3
12 burpees
Rx as is
L1 8 Pike/ 16 tuck 10 burpee
L2 6 Pike / 12 tuck 9 burpees
L3 5 pike/ 10 tuck 8 burpees
L4 5/10/7 burpees