Friday 03.31.23

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg

GET STRONG (Min 15-30)

Deadlift
In 15:00, complete sets of:
5-5-4-4-3-3
*Increase weight across sets

GET FIT (Min 35-55)

5 RFT:
20 Alternating DB Clean & Jerk 50/35
12 Toes to Bar
50ft Front Rack Alternating DB Lunge Steps (OR 16 stationary lunges) 50/35

(WELLNESS WOD)

5 RFT:
20 Alternating DB Clean & Jerk 35/25
15 Abmat situps
50ft Alternating DB Lunge Steps (OR 16 stationary lunges) *light or bodyweight

COMPETITORS EXTRA

AMRAP 12:
Climb the ladder
3 50′ Shuttle (25′ down and back)
1 25′ HS Walk
6/2, 9/3, 12/4, etc..