Friday 05.12.23

Class Times:
4:30 & 5:30pm

Warm Up (Min 0-12)

3 Rounds:
20 Air Squats
10 Push Ups
50 Single Unders

Get Fit (Min 18-33)

Open WOD 17.5
10 Rounds of:
9 Thrusters 95/65
35 Double Unders
*15 Min Cap

For those of you not going UB on the Thrusters today, the best workout flow seems to be UB Double Unders (if possible) then an immediate transition to the barbell for 4-5 quick reps. Drop the bar and take your rest at that point. Then when you’re ready finish the Thruster set and transition immediately back to the rope. This strategy keeps your legs and shoulder from blowing up with the 9 reps over and over.

(Wellness WOD)

10 Rounds of:
9 DB Thrusters (light)
35 Single Unders

Get Strong (Min 40-55)

Every 3:00 for 15:00
5 Bench Press

Competitors Extra

Every 2:00 until failure
10/8 Calorie Row
5 Ring Muscle Ups*
*Add 1 Muscle Up per round
20 Min Cap