Wednesday 08.30.23

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

Warmup

200m Run
10 Air Squats
10 Kip Swings
10 Front Squats w/ empty bar 10 Kipping Pull Ups
10 Thrusters
10 Butterfly Pull Ups(if you have them)

Partner WOD

“Team Fran”
In teams of 2 for time:
100 Thrusters 95#/65#
100 Pull Ups
*must complete all thrusters before going onto pull ups. Only 1 person working at a time.

– Rest 5:00 –

For Time with a Partner:
10-9-8-7-6-5-4-3-2-1
Back Squats 185/125# (OR 70% of 1RM if these are above that #)
KB Swings 70/53# – 10 after each set (must be completed before partner 2 starts on their back squats)

ATHLETE NOTES:
Partner A performs 10 back squats, directly to their 10 KB swings. Partner B then does 10 back squats directly into their 10 KB swings.
Partner A performs 9 BS/10 KB swings, Partner B 9 BS/10 KB swings.
8/10, 7/10, 6/10….