Friday 01.05.24

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

Warm Up (Min 0-12)

2 Rounds:
15 DB Goblet Squats
20 DB RDL(10 each side)
20 Single DB Push Press (10 each side)

Get Fit (Min 22-42)

3 Rounds
50/40 Calorie Row
7 Deadlift 255/165
15 HSPU
– 2:00 Rest –
*20 Min Cap

ATHLETE NOTES:
There’s a lot going on in this piece. You need to reasonable pace the Row to keep your legs feeling alive and strong. The Deadlifts should be a heavy UB set each round – modify weights accordingly. Choose a handstand variation your feel confident with, you won’t have a ton of extra time for “practice” mid workout.

Wellness WOD

3 Rounds
40/32 Calories on Machine of Choice
12 DB Deadlifts
:30 HS Hold or 12 Double DB Push Press
– 2:00 Rest –
*20 Min Cap

Get Strong (Min 47-54)

Deadlift
EMOM 7
1 Rep

ATHLETE NOTES:
Starting heavier than in the Metcon, you are going to pull singles OTM building gradually. Play this by feel. If you’re super fatigued from the workout, tiny jumps or staying at the same weight will do just fine. If you’re feeling great and form is holding up, build away.

Competitor Extra

For Time:
50 Wall Balls 20/14
150′ Front Rack Lunge 155/105
50 Wall Balls
*10 Min Cap