Tuesday 01.24.23

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
30′ HS Walk or :20 HS Hold
20 Empty Bar Strict Press
30 Hollow Rocks
20 Empty Bar Push Press

GET FIT (Min 30-51)

Every 3:00 for 21:00:
15 Box Jump Overs 24/20″
25′ HS Walk or 4 Wall Walk
3 T&G Power Snatch*
*Weight can change up or down across the rounds
ATHLETES NOTE:
The workout today is a mix of a metcon, skill work, and a lift built in! The Box Jumps will get your heart rate and legs fired up. Choose a bit of a challenge on the HS Work to work on that skill. Then, choose weights that might be considered somewhat heavy for the Snatch T&G

(WELLNESS WOD)

AMRAP 21:
15 Box Jumps 20″
25′ Inch Worms
5 R-Arm DB Snatch 35/20
5 L-Arm DB Snatch 35/20

COMPETITORS EXTRA

3 Rounds:
100′ Medball Hug Lunge Steps 20/14
500m Row
4 Rope Climbs
*16 Min Cap