Tuesday 03.21.23

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

WHITEBOARD/WARM UP (Min 0-12)

3 Rounds:
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks

GET FIT (Min 20-50)

With a 30:00 Running Clock
Complete the following:
From 0:00-6:00
400m Run
30 Wallballs 20/14
6 Squat Cleans 185/135

6:00-12:00
400m Run
25 Wallballs 20/14
5 Squat Cleans 185/135

12:00-18:00
400m Run
20 Wallballs 20/14
4 Squat Cleans 185/135

18:00-24:00
400m Run
15 Wallballs 20/14
3 Squat Cleans 185/135

24:00-30:00
400m Run
10 Wallballs
Max Squat Cleans 185/135

ATHLETES NOTE:
These should be treated as intervals today! You don’t want to “redline” early – but pushing the pace from Run to big sets of WB is a must. Take a moment to compose yourself for some squat clean singles, but if you’re feeling confident there, push that pace too! You’ll earn a decent chunk of rest each window, especially as you get to later rounds. But recovery will be key as the final round will test your ability to move that bar under fatigue! Be smart when picking your working weight 🙂

WELLNESS WOD

5 Rounds:
2:00 on Machine of Choice
1:00 Wallballs (any weight)
1:00 KB Swings 35/25
– 1:00 Rest –

COMPETITORS EXTRA

Front Squat
In 15:00 Establish a Heavy Double