Wednesday 09.20.23

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

Warm Up (Min 0-12)

Dynamic WU:
25′ Knee Pulls
25′ Quad Pulls
25′ Lunge Steps
25′ Lateral Squats
25′ High Knees (x2)
25′ Butt Kicks (x2)
25′ Duck Walk
25′ Inch Worms
25′ Spiderman Stretch

Partner WOD

For Time:
20/16 Calorie Bike, Row, or Ski
20 Bar Facing Burpees
20 Front Squats
– 1:00 Rest –
40/32 Bike, Row, or Ski
40 Bar Facing Burpees
40 Front Squats
– 1:00 Rest –
60/48 Bike, Row, or Ski
60 Bar Facing Burpees
60 Front Squats
*Rx – 115/80
Rx+ – 135/95

Get Strong – Time Permitting

Back Squat
4 Sets
1:00 on / 2:00 off
6 Reps*
*1 Rep every :10

ATHLETE NOTES:
Each “set” you’ll choose a weight you’re willing to have on your back for close to a full minute. Every :10 you’ll complete 1 rep at that weight. Then take 2:00 off to recover and make weight adjustments as needed. The last round or two should be a battle!