Class Times:
5:30am
11:30am

NO Evening Classes due to weather!

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
15 Band Pull Aparts (overhand) 15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand) 10 HSPU (strict then kipping)

GET FIT (Min 20-48)

1:00 on 1:00 off until completion
10-20-30
Calories on Bike/Row/Ski
Box Jumps 24/20″
Burpee Pull Ups
*28 Min Cap
ATHLETES NOTE:
Even though these are intervals, you shouldn’t be sprinting at any point – as 1:00 of rest will not recover you for the next round. Instead try to hold a challenging pace throughout, using the entire 1:00 of work in each round.

(WELLNESS WOD)

1:00 on 1:00 off until completion
10-20-30
Calories on Machine of choice
Burpee to 6″ Target
Ring Row
*28 Min Cap

COMPETITORS EXTRA

For Time:
“Randy Three Ways”
25 Power Snatch 75/55
25 R-Arm DB Snatch 70/50
25 L-Arm DB Snatch 70/50
*6 Min Cap
COACHES NOTE:
IF you happen to have a class of experience athletes and you want to try and do both the Get Fit piece followed by the Comp Extra as a “finisher” of sorts, you can probably get away with it considering there is no strength piece today. Otherwise, spend some more time going over the finer points of the Box Jump and/or Burpee Pull Ups. You can always do some cool down stretching post wod as well.