Friday 12.22.23

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

Warm Up (Min 0-12)

2 Rounds:
10 Assault Bike Cals
10 Straight Leg Deadlift
10 Good Mornings

Get Fit (Min 20-30)

AMRAP 12:
42 Bar Facing Burpees
21 Deadlift 225/155
30 Bar Facing Burpees
15 Deadlift
18 Bar Facing Burpees
9 Deadlift
Max Bar Facing Burpees in Remaining Time

ATHLETES NOTE:
When choosing a weight for the workout, you should feel confident that you COULD complete all 21 reps at that given weight UB. It doesn’t mean you have to do that mid workout, but you want that prerequisite strength ability before DL under a ton of fatigue. DL should be finished in 2 sets or less.

(Wellness WOD)

For Time:
21-15-9
Bar Facing Burpees
Deadlift 135/95

Get Strong (Min 38-53)

Deadlift
In 15:00 Complete:
5-5-5-5-5

Competitors Extra

Every 4:00 for 20:00
15/12 Calorie Ski
50′ HS Walk
15/12 Calorie Ski
2 Legless Rope Climbs