Flash
Friday, October 6th, 2023 – Flash Class
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Conditioning Warm-up
200m Run
Into
1 Round
1 Sync Wall Walk @ Working Scale
6 Sync Box Jumps @ Working Scale
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Conditioning Warm-up
200m Run
Into
1 Round
1 Sync Wall Walk @ Working Scale
6 Sync Box Jumps @ Working Scale
WOD
Workout Format
In Pairs (18 minutes)
Competitive
3 Sync Wall Walks
16 Sync Box Jumps (24”/20”)
Every 3 Minutes on the Minute
200M Run Together
16 Sync Box Jumps (24”/20”)
Every 3 Minutes on the Minute
200M Run Together
Performance
3 Sync Scaled Wall Walks
16 Sync Box Jumps or Steps UPS (24”/20”)
Every 3 Minutes on the Minute
200M Run Together
16 Sync Box Jumps or Steps UPS (24”/20”)
Every 3 Minutes on the Minute
200M Run Together
Lifestyle
3 Sync Inchworms
16 Sync Box Steps UPS
Every 3 Minutes on the Minute
200M Run Together
16 Sync Box Steps UPS
Every 3 Minutes on the Minute
200M Run Together