Friday 11.17.23

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

Warm Up (Min 0-12)

400m Run
– then –
2 Rounds:
25′ Inch Worms
10 Empty Bar Front Squats

Get Fit (Min 23-53)

Every 5:00 for 30:00
15 50′ Shuttle Runs (25′ out and back)
15 Burpees
3 Heavy Front Squats*

ATHLETE NOTES:
This is a long mix of conditioning and strength work today. Each round has a Shuttle/Burpee buy-in that should take around 3:00 (+/- :30), leaving you plenty of time to hit a heavy Front Squat triple out of the rack. Each round you should try to increase the weight building to a 3RM of the day. You should have time to warm up the FS before starting your first round.

WELLNESS WOD

Every 5:00 for 30:00
12 Shuttle Runs
12 Burpees
12 DB Front Squats (any weight)
– rest remainder –

Competitor Extra

AMRAP 10
100m Run
10 Chest to Bar Pull Ups
100m Run
10 Deadlift 185/135

ATHLETE NOTES:
You can break the CTB into two quick sets, same with the DLs. Use the Runs as a recovery to keep the heart rate in control.