Friday 04.14.23

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

*** Booher Memorial WOD on Saturday @ 9:00 & 10:00am ***

WHITEBOARD/WARM UP (Min 0-12)

Skills & Drills
Stretch
– then –
2 Rounds of:
10 Jumping Air Squats
10 Deadlifts (empty bar)
10 Kang Squats (empty bar)

GET FIT (Min 20-52)

Every 4:00 for 32:00
20/16 Calorie Row
12 Burpees to Plate
3 HEAVY Power Cleans

ATHLETES NOTE:
The Row and Burpees should not be a sprint. Smooth steady, staying warm and in control for your Power Clean sets to come.

(WELLNESS WOD)

Every 4:00 for 32:00
20/16 Calorie Row
12 Burpees to Plate
4 Power Cleans (light/medium)

COMPETITORS EXTRA

8 Rounds
50m Bear Hug Sandbag Carry 150/100
100m Sprint
1:00 Rest
*Score is slowest Round