Wednesday 07.05.23

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

Warm Up (Min 0-12)

3 Rounds:
20 Tall Plank Shoulder Taps
20 Air Squats
10 Hollow Rocks

Get Fit (Min 22-34)

3 Rounds:
90 Double Unders
30 Sit Ups
10 Front Squats 185/125
*12 Min Cap

Double (or single) Unders shouldn’t take more than :90 per set. Sit Ups should be with an Ab Mat. The Front Squats will be tricky, as the bar is coming from the floor. You need to be able to confidently clean the weight and squat it for reps. You should be able to complete 10 reps in 2 sets or less to use the RX weight.

(Wellness WOD)

3 Rounds:
75 Double Unders or Single Unders
30 Sit Ups
10 DB Front Squats 35/20s

Get Strong (Min 44-56)

Front Squat
In 12:00 Complete:

Your Front Squat should be as warm as it will ever be following the Get Fit piece, so you can make that first set of 6 a working set pretty much right away. Build gradually from there to a single for the day.

Competitor Extra

Every 3:00 for 24:00
15/12 Calorie Ski
100′ Sandbag Carry 150/100
8 Bar Muscle Up

We want you to have at least :30 rest within each window. More would be better. Scale the Ski Calories and BMU reps as needed, but try to keep the heavy Sandbag in place if possible.