Flash
Thursday, September 5th, 2024 - Flash Class
General Warm-Up
3 Rounds
200M Run
15 Ring Rows
10 Band Overhead Press
10 Sit-Ups
-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead
200M Run
15 Ring Rows
10 Band Overhead Press
10 Sit-Ups
-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead
WOD
Workout Format
3 Rounds for Time
Competitive
800M Run
3 Strict Pull-Ups
9 Pull-Ups
25 Sit-Ups
3 Strict Pull-Ups
9 Pull-Ups
25 Sit-Ups
Performance
800M Run
3 Pull-Ups
9 Parallel With Floor Ring Rows
25 Sit-Ups
3 Pull-Ups
9 Parallel With Floor Ring Rows
25 Sit-Ups
Lifestyle
600M Run
12 Ring Rows
20 Sit-Ups
12 Ring Rows
20 Sit-Ups