Friyahhhh 01122024

Warmup

Core -

flutter kicks

Plank hold

Strength

1 power snatch

1 hang squat snatch

1 over head squat

Start light and build over 6 sets!

Beginners stay with a light bar and practice technique and positioning.

WOD

RX

10 rounds for time:

8/10-calorie bike

10 burpees

SCORE: 

TOTAL TIME

Level 2

10 rounds for time:

7/9-calorie bike

8 burpees

SCORE: 

TOTAL TIME

Level 3

8 rounds for time:

7/9-calorie bike

5 burpees

INTENDED STIMULUS

12:00-15:00; advanced athletes treat this more like an EMOM.Find a pace and try to hold it, versus coming out too hot and falling way off in the later rounds.

This is a lung burner; keep going !!!!