FRIDAY 9-6-19

5:30 PM Class will be   cancelled today, so if you want more Squats then you need to make it in to 4:30 PM Class.


WARM UP  2-3 Rounds


18 Second Superman Hold

15 AbMat Sit-ups 

12 Calorie Row

9 Medicine Ball Squats Cleans

6 inchworm w push up




Build to Heavy 10-Rep Thrusters

• We’ll take the bar from the ground for our 10- rep heavy thruster

• You can pause in the front rack or overhead as needed, but the 10 reps should be completed unbroken to count

• Squat cleaning the first rep is allowed


• 10 reps for a lot of sets can be fairly taxing

• When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights

• Once you feel like you are in your true “working sets” is when you should start going with sets of 10


For Time:

10 Wallballs, 15/12 Calorie Row

20 Wallballs, 15/12 Calorie Row

30 Wallballs, 15/12 Calorie Row

40 Wallballs, 15/12 Calorie Row

50 Wallballs, 15/12 Calorie Row

Medicine Ball: 20/14


Post WOD is on the board


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