Flash
Thursday, August 29th, 2024 - Flash Class
General Warm-Up
2 Rounds
16 Box Step-Ups
15 Band Bicep Curls
15 Band Overhead Press
10 No Equipment Split Jerks
16 Box Step-Ups
15 Band Bicep Curls
15 Band Overhead Press
10 No Equipment Split Jerks
WOD
Workout Format
3 Rounds
Competitive
15 Box Jump Overs (24/20)
16 Single Db Clean and Split Jerks (50/35)
16 Single Db Clean and Split Jerks (50/35)
Performance
15 Box Jump Overs or Step Overs (20/20)
16 Single Db Clean and Split Jerks (35/25)
16 Single Db Clean and Split Jerks (35/25)
Lifestyle
15 Box Step Overs
16 Single Db Clean and Split Jerks
16 Single Db Clean and Split Jerks