Monday 04.10.23

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds
10 Light Good Mornings w/ :03 decent
20 Lunges
20 Glute Bridge On Floor

GET FIT (Min 20-32)

400m Run
21 Deadlifts 225/155
:30 Rest
400m Run
15 Deadlifts
:30 Rest
400m Run
9 Deadlifts
*14 Min Cap

ATHLETES NOTE:
Run hard, but take an extra second before picking up the DL bar. You should be able to complete your reps in 2 sets or less each time. If it will take you more than that, than you’ve gone too heavy! Also, absolutely no bouncing the barbell at any point today. You should have control of the bar throughout in both the metcon and strength piece.

(WELLNESS WOD)

3 Rounds:
400m Run
15 Deadlift 135/95

GET STRONG (Min 38-50)

Deficit Deadlift 1-2″
Every :90 for 12:00
3 Reps

COMPETITORS EXTRA

For Time:
2:00 on 1:00 off*
12 GHD Sit Ups
25′ HS Walk
Max Distance Row
*Continue until 2000/1800m is completed
Start over on the GHDs at the start of each round
*30 Min Cap