Tuesday 03.28.23

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

WHITEBOARD/WARM UP (Min 0-12)

AMRAP 4:
8 Burpees to a Plate
8 Plate Ground to Overhead

GET FIT (Min 18-42)

6 Rounds:
3:00 on / 1:00 off
500/450m Row
Max Burpees in remaining time

(WELLNESS WOD)

4 Rounds:
3:00 on / 1:00 off
500/450m Row
Max Burpees in remaining time

GET STRONG (Min 46-56)

Bench Press
Every 2:30 for 10:00
10 Reps
*Build across sets

ATHLETES NOTE:
Your chest and arms will be quite warm, pumped, and possibly fatigued from the Burpees. Keep that in mind when it comes to choosing weights for the Bench. These sets are for quality, so try to avoid failure.

COMPETITORS EXTRA

AMRAP 8:
30 Double Unders
4 Deadlift 315/215
2 Rope Climbs

COACHES NOTE:
The flow of the workout should be about (+/-) 2:00 on the Row and 1:00 on Burpees. If you have athletes that are closer to the 2:30+ on their Row time, help them modify their distance accordingly.