Federal Hill is CLOSED this weekend (1/18-1/19) for a L1 course.
Sunday at Federal Hill: Capacity 5pm, Open Gym 5:30-7:30pm ONLY


Strength


EMOM for 10 minutes 
3 Push Press (from the rack) 
:20 Low Plank 

PP should be at 65-75% of 1 RM 


Metcon


20 Hang DB Snatch  
40 Double Unders
10 min AMRAP  

Athletes: For the strength work choose a load that you can do unbroken and focus on speed.