Monday 12.18.23

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

Warm Up (Min 0-12)

3 Rounds:
200m Row
20 Lateral Hops over Barbell
5 Front Squats w/ :03 hold in bottom

Get Fit (Min 20-35)

For Time:
30 Front Squats 95/65
250/200m Row (or 200m Run)
30 Box Jumps 24/20″
250/200m Row (or 200m Run)
– then –
20/250m/20/250m
– then –
10/250m/10/250m
*15 Min Cap
ATHLETE NOTES:
Having a solid Front Rack will pay off huge in a workout that you need to spend a lot of time in it. Even though the weight is on the lighter side, having a full grip on the bar will allow for more ability to brace through each rep and avoid fighting those dipping elbows each time. On the Box Jumps, step down after opening your hips fully at the top.

WELLNESS WOD

For Time:
30 Goblet Squats 35/20
250/200m Row (or 200m Run)
30 Box Jumps 20″
250/200m Row (or 200m Run)
– then –
20/250/20/250
– then –
10/250/10/250

Get Strong (Min 43-55)

Front Squat
In 12:00 establish a Heavy Double

ATHLETE NOTES:
With limited time, I would suggest sticking with doubles from start to finish and using a lot less rest between the lighter sets as you build.

Competitor Extra

Every 2:00 for 8:00
5 Rope Climb
Max Wall Balls 20/14 10′

ATHLETE NOTES:
Some of you may need to drop to 4 or even 3 climbs to make sure you have :30 at an absolute minimum on the Wall Balls each round. Also keep in mind that the fatigue round after round will make each following 2 minutes more difficult than the last…