Flash
Tuesday, October 15th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
Into:
3 Rounds:
8 Empty Hang Power Snatch
8 Empty Hang Power Clean
10 Wall Balls
Rest 30 Seconds
Into:
3 Rounds:
8 Empty Hang Power Snatch
8 Empty Hang Power Clean
10 Wall Balls
Rest 30 Seconds
WOD
Workout Format
5 Rounds For Time
Competitive
15 Wall Balls (20/14)
15 Hang Cleans (95/65)
15 Hang Cleans (95/65)
Performance
15 Wall Balls (14/10)
15 Hang Cleans (65/45)
15 Hang Cleans (65/45)
Lifestyle
15 Wall Balls
15 Hang Cleans
15 Hang Cleans