Thursday 02.02.23

Class Times:
** NO 5:30am **
11:30am
4:30, 5:30
*6:30(weather/roads permitting)

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
10 Light Good Mornings w/ :03 decent
20 Lunges
20 Glute Bridge On Floor

GET FIT (Min 20-50)

With a 30:00 Running Clock:
Complete 4 Rounds
24/18 Assault Bike Calories
15 Pull Ups
10 Deadlift 245/165

– then –
w/ remaining time:

Complete 1 Deadlift rep OTM(on the minute), build across reps
ATHLETES NOTE:
Don’t get overly ambitious on the DL singles to follow the workout. It’s more important you can stay braced and move decent weight after the post workout fatigue starts to weight on you. Control each rep back to the floor as well, no dropping from the hip!

(WELLNESS WOD)

4 Rounds:
12/9 Assault Bike Calories
10 Band Assist Pull Ups
10 Deadlift (light/perfect)
– Then –
DL EMOM w/ slightly heavier weights

COMPETITORS EXTRA

AMRAP 12:
Climb the Ladder
6 Calorie Row
3 Squat Snatch 135/95
12 Calorie Row
6 Squat Snatch
18 Calorie Row
9 Squat Snatch etc…