Tuesday 11.28.23

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

Warm Up (Min 0-12)

4 Rounds
:30 on :30 off
Row
*Increase intensity across each interval

Get Fit (Min 20-33)

AMRAP 13
9 Deadlifts 225/155
15 Wall Balls 20/14
21/15 Calorie Row

ATHLETE NOTES:
You should plan on completing the DL and WB unbroken each round. Be efficient and find a pace on the Row that allows you to be consistent and recover a bit for the next round.

WELLNESS WOD

AMRAP 13:
9 DB Deadlifts 35/20s
15 Wall Balls (any weight)
21/15 Calorie Row

Get Strong (Min 41-53)

Tempo Deadlift
Every 2:00 for 12:00
3 Reps

ATHLETE NOTES:
Regular speed from the floor, at least a :03 negative back to the ground, including the final rep of each set. This should cap how heavy you’re going to go based on needing more control over the weight.

Competitor Extra

3-6-9-12-15
Devils Press 50/35s
Wall Walks
*16 Min Cap

ATHLETE NOTES:
This will start fast and end very slow. On both movements you’re essentially trying to avoid spending too much time face down on the ground. Pacing a bit early on may save you from burning out too fast. Many will not finish, just do what you can…