Warm-up

2 Rounds

200m Run

5 Burpees to Target

5 Strict Pull Ups or Ring Rows

 

Accessory

3×10

KB Floor Press

KB Russian Twist

KB Reverse Lunge

KB Glute Bridge

 

*Use 2 kettlebells for the floor press and reverse lunge.

 

WOD

5 Rounds

400m Run

10 Burpee Pull-ups

 

Level 2- 7 Burpee Pull-ups

Level 1- 4 rounds, 300m, 7 burpee pull-ups

ADV – 5 Burpee Bar Muscle Ups & 5 Burpee Pull Ups each round

 

Extra Work

2 Rounds

12-9-6

Power Clean (135/95)

Bench Press (165/105)

Rest 5 Minutes between rounds

 

Olympic Lifting Class **4:00PM Only**