Rowing class tonight at 6pm. In case you didn’t realize, rowing, yoga and mobility classes are included in your membership – no extra charge. Try it out!

1) Tabata (20s work, 10s rest, 8 rounds):
hollow position hold
superman position hold

2) Complete the following for time:
400m farmers carry w/ kettle bell (24/16kg)
then,
21 – 15 – 9
kettlebell swings
burpees
then,
400m w/ kettlebell overhead

3) Run 400m for time.

Endurance WOD: (A group will meet at ASH track on Thurs @ 5am for the run workout)
(Complete 3 hrs before or after Performance WOD)
Run: Off
Tri: Swim – 800m (TT)