Flash
Friday, June 28th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
4 Rounds
Competitive
10 Deadlifts 225/155
20 Dual Db Thrusters (35/25)
Rest 30 Seconds
20 Dual Db Thrusters (35/25)
Rest 30 Seconds
Performance
20 Deadlifts 155/110
20 Dual Db Thrusters (25/15)
Rest 30 Seconds
20 Dual Db Thrusters (25/15)
Rest 30 Seconds
Lifestyle
10 Deadlifts
15 Dual Db Thrusters
Rest 30 Seconds
15 Dual Db Thrusters
Rest 30 Seconds
Notes
Round 1
15 Barbell Good Morning
30 Seconds Scapular Pull-Ups
1 Minute Air Bike
Round 2
15 Stiff Leg Deadlift
8 Pull-Ups or 12 Ring Rows
1 Minute Air Bike
15 Barbell Good Morning
30 Seconds Scapular Pull-Ups
1 Minute Air Bike
Round 2
15 Stiff Leg Deadlift
8 Pull-Ups or 12 Ring Rows
1 Minute Air Bike