Friday 12.09.22

Class Times:
5:30am
11:30am
4:30 & 5:30pm

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 STRONG (Min 19-33)

Front Squat
Every 2:00 for 14:00
Complete 5 Reps

GET FIT (Min 40-52)

1-2-3-4-5-6-7-8-9-10
Thrusters 95/65
*30 Double Unders after each set
**12 Min Cap

ATHLETES NOTE:
Choose a weight on the Thruster that gives you a shot at going UB on those reps. Time will be made up or lost on your willingness or ability to transition quickly.

COMPETITORS EXTRA

3 Rounds:
50/40 Calorie Row
8 Rope Climbs*
50 Wallballs 20/14
– 2:00 Rest –
*any 3 of each set of 8 need to be legless
**26 Min Cap