Flash
Friday, December 8th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
WOD
Workout Format
In Pairs for 20 Minutes
Competitive
32 Shuttle Runs
15 Double Db Devil Press (35/25)
15 Double Db Devil Press (35/25)
Performance
32 Shuttle Runs
15 Double Db Devil Press (25/15)
15 Double Db Devil Press (25/15)
Lifestyle
32 Shuttle Runs
15 Double Db Devil Press
15 Double Db Devil Press
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Shuttle Runs
5 Double Db Devil Press @ Workout Weight
6 Shuttle Runs
5 Double Db Devil Press @ Workout Weight