Thursday 06.08.23

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

Warm Up (Min 0-12)

200m Run
20 Mountain Climbers
50 Single Unders
20 Hanging Knee Raises

Quality Time (Min 16-22)

Double Under efficiency

Get Fit (Min 25-37)

“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
*12 Min Cap

ATHLETES NOTE
Limit any set of double unders to either a certain amount of attempts or a :90 cap per set. You want to practice under fatigue but also want to get reps in to keep moving.

(Wellness WOD)

“Annie”
50-40-30-20-10
Double Unders (or 2x Single Unders)
Ab Mat Sit Ups

Get Strong (Min 44-54)

Pendlay Row
In 10:00
Complete 4×12

ATHLETES NOTE
The Rows should be light to moderate but perfect. Keep tension on the barbell throughout the set.

Competitor Extra

For Time
30 Burpee Muscle Ups (Optional – in a Vest 20/14)

ATHLETES NOTE
The Burpee MU is a great tool to teach you how to jump into the first rep of a set over and over. Not to mention the extra press out of the bottom of the burpee should force you to be extra efficient on the Dip kip.