Flash
Monday, November 27th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostritch Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostritch Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
WOD
Workout Format
3 Rounds for Time
Competitive
18 Deadlifts (155/115)
15 Burpee Over Bar
15 Burpee Over Bar
Performance
18 Deadlifts (/)
15 Burpee Over Bar
15 Burpee Over Bar
Lifestyle
18 Deadlifts
15 No Push-up Burpee Over Bar
15 No Push-up Burpee Over Bar
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Deadlifts
4 Burpee Over Bar
5 Deadlifts
4 Burpee Over Bar