Friday 05.19.23

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

Warm Up (Min 0-12)

200m Run/250m Row
then
2 Rounds
10 Muscle Cleans
10 Front Squats
5 Hang Squat Cleans

Get Fit (Min 20-35)

Every 3:00 for 15:00
200m Run (250m/200m Row if raining)
20 Wall Balls 20/14
3 Clean and Jerk 185/125
*Clean and Jerk reps increase by 1 each round

(Wellness WOD)

Every 3:00 for 15:00
200m Run (250m/200m Row if raining)
15 Wall Balls (any weight)
15 DB Shoulder to OH 35/20s

Get Powerful (Min 43-53)

Clean and Jerk
EMOM 10
1 Clean and Jerk
*start at Metcon weight and build gradually to a heavy single

ATHLETES NOTE:
To be clear, round 1 you do 3 Clean and Jerks at the weight you choose, round 2 you do 4 C&J at the same weight, up until round 5 you will try and complete 7 reps before time expires. As you fatigue the get fit pieces gets harder, so choose your weight with that in mind.