Monday 02.13.23

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

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WHITEBOARD/WARM UP 0-12

– 500m Row or 2 min on Bike
– then –
2 Rounds:
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)

GET STRONG (Min 19-35)

Front Squat
In 16:00 Complete
3-3-3-2-2-2-1-1

GET FIT (Min 44-56)

For Time:
15 Thrusters 95/65
50/40 Calorie Row
15 Thrusters
50 Single DB Box Step Ups 24/20″ 50/35
15 Thrusters
*14 Min Cap
ATHLETES NOTE:
Hit light to moderate sets on the triples, heavy-ish doubles, and give yourself a challenge on the singles if you’re feeling good today! Carry over moving that big weight to explosive thrusters in the metcon. Pick a thruster weight for unbroken sets and grind through the Row and Step Ups.

(WELLNESS WOD)

For Time:
15 DB Thrusters 35/20s
30/24 Calorie on Machine of Choice
15 DB Thrusters
30 Single DB Box Step Ups 20/16″ 35/20#
15 DB Thrusters

COMPETITORS EXTRA

5 Rounds:
:30 on :30 off
Max Strict HSPU
Max Pull Ups