Tuesday 11.14.23

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

Warm Up (Min 0-12)

3 Rounds
15 Air Squats
10 Hollow Rocks
10 Superman
5 Kip Swings + 5 Pull Ups

Get Fit (Min 20-36)

For Time:
600m Run
15 Chest to Bar
30 Wall Balls 20/14
400m Run
12 Chest to Bar
24 Wall Balls 20/14
200m Run
9 Chest to Bar
18 Wall Balls 20/14
*16 Min Cap

ATHLETE NOTES:
Find your pace! Runs should be just beyond a conversational pace. You should be able to get right to work on the CTB after the Run. Wall Balls should be 1-2 smooth sets each round.

WELLNESS WOD

For Time:
400m Run
15 Pull Ups (any variation)
21 Wall Balls (any weight)
300m Run
12 Pull Ups
15 Wall Balls
200m Run
9 Pull Ups
9 Wall Balls

Get Strong (Min 43-56)

Back Squat
In 13:00 Establish a Heavy Double

ATHLETE NOTES:
More important than heavy weights is consistency in range of motion. As the weight gets heavier you cannot shorten your squat depth. Hit sets that keep you feeling good throughout.

Competitor Extra

EMOM 12
4-8 GHRs
8-12 Good Morning (light-ish)
Alternate movement OTM

ATHLETE NOTES:
This is all posterior chain focused. Use a band or box assist on the GHRs if needed, especially in the first few sets. Good mornings should be light and consistent throughout.