Flash
Thursday, September 21st, 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
-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
Strength
Every Minute on the Minute X 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row
WOD
Workout Format
For Time (7 Minute Time Cap)
Competitive
30 Snatches (135/95)
Performance
30 Snatches (95/65)
Lifestyle
30 Snatches
Cooldown
1 Minute per Stretch per Side
Forward Fold Stretch
Lat Overhead Stretch
Forward Fold Stretch
Lat Overhead Stretch
Conditioning Warm-Up
5 Snatches @ Workout Weight