Monday 06.12.23

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

Warm Up (Min 0-12)

200m Run
– then –
2 Rounds
:20 HS Hold
15 Empty Bar Strict Press
20 Hollow Rocks
15 Empty Bar Push Press

Get Fit (Min 20-32)

3 Rounds
15 Box Jumps 24/20″
– 1:00 Rest –
2 Rounds
15 Box Jumps 24/20″
– 1:00 Rest –
1 Round
15 Box Jumps 24/20″
*15 Min Cap

If you have your kipping HSPU down, this will not be an overwhelming amount of volume across the 12 minutes. However, if at any point you start to lose control or tension on the way down, just switch to a standard Push Up. You don’t want to fall over and over in hopes of getting a fast time on the metcon. On the Box Jumps, step down off the box each rep and once that second foot hits the ground immediately jump back up. Rest on top of the box when needed.

(Wellness WOD)

6 Rounds:
12 Box Jumps 20″
12 Push Ups
:30 Rest

Get Strong (Min 40-52)

Push Press
Every :90 for 12:00
3 Reps

Focus should be squarely on the dip/drive portion and how aggressively you can move that bar with your legs. Torso should stay perfectly tall/upright and no matter how heavy you build, the depth of the dip should not change much at all.

Competitors Extra

For Time:
2 Rounds
44 Wall Balls 30/20
33 KB Swings 70/53
44 Wall Balls
33 KB Snatch
*12 Min Cap

This is going to be more challenging than most of you expect. Even though it’s only 2 rounds of a couplet, you should plan on breaking each movement in a strategic spot. That second round is going to be really tough if you go for broke to start – but hey, if you want the challenge it’s here for you.