Flash
Friday, December 15th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
In Pairs for Time
12-10-8-6-4
12-10-8-6-4
Competitive
Sync Squat Snatches (95/65)
Sync Bar Facing Burpees
Sync Bar Facing Burpees
Performance
Sync Squat Snatches (45/35)
Sync Bar Facing Burpees
Sync Bar Facing Burpees
Lifestyle
Sync Front Squat
Sync Bar Facing No Push-up Burpees
Sync Bar Facing No Push-up Burpees
Conditioning Warm-Up
Every Minute on the Minute X 5 Minutes
3 Squat Snatches
5 Bar Facing Burpees
3 Squat Snatches
5 Bar Facing Burpees