add_action('wp_logout','ps_redirect_after_logout'); function ps_redirect_after_logout(){ wp_redirect( 'https://www.thepackcf.com/tpcf-login/' ); exit(); }

WOD:

AMRAP 18:
40/30 Calorie Bike
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35’s/20’s to a 20″ Box)

 

 

Stamina WOD (6:00 – 7:30pm):
00:00 – 10:00 => run 1 mile
10:00 – 20:00 => 21-15-9 of: C&J (95/65#) & BJ (24/20″)
20:00 – 30:00 => bike 5K
30:00 – 40:00 => 10-1 of: FS (95/65#) & HSPU
40:00 – 50:00 => row 2K
If you complete the prescribed work before the 10 minutes is up, you rest.  Mark your time it takes to complete each 10 minute round.  If you don’t complete the round of work, score the round as 10 mins.  Score is total time from each round.