****ALL MORNING CLASSES ARE CANCELED TODAY. This will allow road crews to clear roads. We will run PM classes as scheduled. Stay safe and warm!****



WOD: 6 Rounds for max reps

AMRAP 3:00

Row 500m

Max wall ball shots (20lbs/14lbs to a 10/9ft target)

*2:00 Rest after each 3:00 interval.

*The score is the total number of wall ball shots completed.

Intended Stimulus: This is an interval based workout where athletes should run hard, but not maximal, on each 400m effort. Attempt to maintain a consistent rep count each round.

Run: *Reduce the run distance to 200-300m if 400 meters will take much longer than 2:00.