Thursday 06.22.23

Class Times:
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

3 Rounds:
30 KB Toe Taps
10 KB Taters (LIGHT)
10 Push Ups

Quality Time (Min 18-27)

Ring Dip Progression

*Coaches will walk you through progressions.

Get Fit (Min 31-56)

4 Rounds:
400m Run
10 Ring Dips or 15 Push Ups
500m Row, Ski, or Bike (1000m)
10 Ring Dips or 15 Push Ups
*25 Min Cap

Focus on a steady but challenging pace on the Run and Row. You should be able to complete your Dips or Push Up sets in under :60 each time, modify accordingly.

(Wellness WOD)

4 Rounds:
200m Run
10 Push Ups
250m Row
10 Push Ups

Competitor Extra

Every 2:00 for 12:00
14 Alternating Pistols
14 GHD Sit Ups

Both movements in the same minute. If you’re pistols are not solid or fast, limit rep practice to :45 then move on to the GHDs.