Friday 07.21.23

Class Times:
3:30, 4:30 & 5:30am

Warm Up (Min 0-12)

2 Rounds
:20 HS Hold
20 Empty Bar Strict Press
30 Hollow Rocks
20 Empty Bar Push Press
10 Push Ups

Get Fit (Min 20-32)

For Time:
20 Bar Facing Burpees
20 Shoulder to Overhead 135/95
20 Bar Facing Burpees
40 Deadlifts 135/95
20 Bar Facing Burpees
20 Shoulder to Overhead
20 Bar Facing Burpees 135/95
*14 Min Cap

The Burpees will take a lot out of your shoulders early on. You can expect the weight to feel a lot heavier than it does in warm ups. With that in mind, don’t be afraid to break the Barbell movement up quite a bit strategically. Going for a big set at any point might slow your overall pace down too much.

Wellness WOD

4 Rounds:
15 Burpees
10 Double DB Push Press
10 Double DB Deadlifts

Get Powerful (Min 40-55)

Split Jerk
In 15:00 Complete:
*Build across sets

You’re already going to be warmed up, so keep the weights moderate and work on footwork/ bending that back knee when dropping under the triples. Only the doubles and singles should be a heavy challenge.