Wednesday 10.04.23
Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm
Warm Up (Min 0-12)
4 Rounds
:30 on :30 off
Row For Calories (Increase efforts each interval)
– then –
2 Rounds
10 Hang DB Snatch
5 Burpees over DB
Partner WOD
80-60-40-20
Calorie Row
30-24-18-12
S-DB Devil’s Press 50/35
– 2:00 Rest –
160-120-80-40
Double Unders
20-15-10-5
Hang Squat Clean 135/95
Get Powerful (Time Permitting)
Squat Clean
EMOM 10:
2 T&G Reps
ATHLETE NOTES:
Start heavier than your workout weight and gradually build across the EMOM until you can’t/ shouldn’t anymore.