Monday 01.23.23

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
12 Wallballs
8 Lateral Squats (4/side)
6 Burpees

GET POWERFUL (Min 19-31)

*Thrusters*
Every :90 for 12:00
4 Bar Facing Burpees
4 Thrusters
*Build weight across sets
ATHLETES NOTE:
Choose a moderate Thruster weight to start out with, then add 5-10lbs per set across the 12 mins.

GET FIT (Min 38-56)

Every 2:00 until failure (18:00 Cap)
200m Run
10 Wallballs 20/14#
*Add 2 Wallballs after every successful round (250m/10, 250m/12, etc..)
ATHLETE NOTE:
Try to be as consistent as possible on your run pace. Don’t come out too hot trying to “earn more rest” then fall off later.

(WELLNESS WOD)

AMRAP 14:
100m Run
12 Wallballs 14/10

COMPETITORS EXTRA

Row
500m x 6
– Rest 3:00 –
*Try to hold near 1k PR pace