Tuesday, March 5th, 2024 – Flash Class

Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

1 Rounds / 20 Seconds Each

-Into-
Orangotang Swings
Band Pull Ins
Dynamic Squats
Alternating Deep Lunges
Downward Dog to Seal

-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat

Strength

Every 1 Minutes on the Minute X 5 Rounds
1 Clean Pull + 1 Squat Clean @ a Moderate Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

1 Round
20 SEC. Bike
5 Sit-Ups

WOD

4 Rounds in Pairs