Friday 01.13.23

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

WHITEBOARD/WARM UP 0-12

3 Rounds:
7/5 Assault Bike Cals
10 KB Taters
10 Push Ups

GET POWERFUL (Min 18-32)

Shuttle Sprints
8 Rounds
4 50′ Shuttles (25′ down and back)
– 1:00 Rest –

GET FIT (Min 40-56)

5 Rounds:
12 Power Snatch
12 Front Rack Lunge Steps
200m Run
*Rx – 75/55, Rx+ – 95/65
** 16 Min Total Cap **
ATHLETES NOTE:
Try to hang on to the Bar for T&G Power Snatch, take a quick break, then UB Lunges if possible. The Run should reset your ability to do it all again!

COMPETITORS EXTRA

AMRAP 10:
3 Wall Walks
15 Box Jumps 24/20″
6 HSPU
30 Double Unders