Tuesday 08.29.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

EMOM 8
200/150m Row (or Run)
15 Air Squats
15 Box Step Ups
:30 Mountain Climbers
*Rotate movements OTM

Get Fit (Min 20-52)

From 0:00-8:00
800/700m Row
30 Double DB Box Step Overs 50/35s

From 8:00-16:00
800/700m Row
40 Box Jump Overs 24/20

From 16:00-24:00
800/700m Row
30 Double DB Front Squats 50/35s

From 24:00-32:00
800/700m Row
40 V-Ups

ATHLETE NOTES:
You have to be willing to hold a respectable pace on the Row – then get right up off the seat and get to work! Once the couplet is finished, rest the remainder of each window before starting the next.

WELLNESS WOD

From 0:00-8:00
700/600m Row
30 Box Step Ups 20″

From 8:00-16:00
700/600m Row
20 Box Jump Overs 20″

From 16:00-24:00
700/600m Row
30 DB Goblet Squats 35/20

From 24:00-32:00
700/600m Row
20 V-Ups

Competitor Extra

Squat Snatch
EMOM 10
1 Rep
– then –
For Time:
30 Overhead Squats @ 80% of Snatch Single
*8 Min Cap

ATHLETE NOTES:
On the Squat Snatch, start light and build like a ladder into a Heavy Single for the day. You’re going to use the top weight for the finisher. Bar comes from the ground on OHS sets. Consider working on your Clean to wide grip Jerk to OHS rather than trying to Snatch the bar each set.