Tuesday 11.08.22
Class Times:
5:30am
11:30am
4:30, 5:30PM & 6:30pm
WHITEBOARD/WARM UP (Min 0-12)
3 Rounds:
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks
GET POWERFUL (Min 18-30)
Thruster
In 12:00 establish a Heavy Single
GET FIT (Min 37-52)
3x AMRAP 3 / 3:00 Rest
Climb the Ladder
2 Toes to Bar
2 Thrusters 95/65
4/4, 6/6, etc…
*Start over each AMRAP
COMPETITORS EXTRA
Every 3:00 for 24:00
400m Run
*Complete in negative splits
**This Comp Extra is a good wod that you can do at home or if you need an active recovery workout sometime.