Tuesday 05.09.23

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

Warm Up (Min 0-12)

3 Rounds:
12 Wallballs
8 Lateral Squats (4/side)
6 Burpees

Get Fit (Min 20-40)

5 Rounds:
250/200m Row/Ski (12/9 Assault Bike)
10 Lateral Bar Burpees
5 Overhead Squats 155/105
– 1:00 Rest –
*20 Min Cap

(Wellness WOD)

5 Rounds:
250/200m Row (12/9 Assault Bike)
10 Burpees
10 Overhead Squat 45/35
– 1:00 Rest –

Get Strong (Min 46-55)

Back Squat
Every 3:00 for 9:00
10 Reps

ATHLETES NOTE:
On the Back Squats you get 3 sets of 10 to finish your session. Light-Moderate, Moderate-Heavy, Heavy Challenge. Think about choosing a weight you think you can hit for 8 on your final set, then see if you can grind the last 2 out.

Competitors Extra

For Time:
5 Rope Climbs
60 Box Jump Overs 24/20″
5 Rope Climbs
60 Pistols
5 Rope Climbs
*14 Min Cap