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


Workout


40 Cal Bike 
20 Sit ups
20 Box Jumps
20 Deadlifts 
20 Chest to Bar Pull ups

Rest 3 minutes 

3 Rounds 

Fitness: 185/125 40 Cals 
Performance: 225/155 45 Cals 
Open: 275/175 50 Cals

30 min Cap 

Athletes: Chipper style workout today.  Choose a challenging progression for the pull ups as there are only 20.  Work to keep the rounds between 7-9 minutes.  The bike should be ~2:00. The three minutes rest should help you keep the rounds fairly consistent.