Tuesday 11.01.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30PM

WHITEBOARD/WARM UP

(Min 0-12)
2 Rounds
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 HSPU (strict then kipping)

GET POWERFUL

(Min 18-28)
Push Press
Establish a Heavy Triple
*10 Min Cap

GET FIT

(Min 35-55)
“Jack”
AMRAP 20:
10 Push Press 115/80
10 KB Swings 53/35
10 Box Jumps 24/20″

ATHLETES NOTE:
“Jack” is one of the best benchmark Hero WODs. It’s a real test of
capacity, but just takes steady moving. There is no point of urgency.
Make sure you hold yourself to HIGH movement standards on all
three movements. It’s easy to get sloppy here, don’t let it happen.

COMPETITORS EXTRA

AMRAP 4
Climb the Ladder
1 50′ Shuttle (25′ out and back)
10 Double Unders
2 Shuttles
20 Double Unders
3/30, 4/40, 5/50, etc…