Thursday 03.09.23

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

WHITEBOARD/WARM UP (Min 0-12)
3:00 Bike or Row
– then –
2 Rounds
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 HSPU (strict then kipping)

GET POWERFUL (Min 18-28)

Jerk
Every 2:00 for 10:00
4 Push OR Split Jerks

GET FIT (Min 36-56)

AMRAP 20:
3 Muscleups
12/9 Bike Calories (OR 150m Run(to the pavement) if weather permits)
18 Wallballs 20/14

(WELLNESS WOD)

AMRAP 20:
6 pullups + 6 Ring Dips
10/8 Bike Calories (OR 150m Run(to the pavement) if weather permits)
12 Wallballs 20/14

COMPETITORS EXTRA

Row
500m x 8
Rest :90
Decrease finishing time by :01 each round For each second off +/- complete 2 Burpees