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Warm Up

Mobility Prep and Dynamics

 SKILL

Barbell Complex

WOD

For time:
115/75 pound Shoulder press, 10 reps
115/75 pound Overhead squat, 15 reps
115/75 pound Push press, 20 reps
115/75 pound Front squat, 25 reps
115/75 pound Push jerk, 30 reps
115/75 pound Back squat, 35 reps

After Bash

Relay Races

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(Scaling options will be available from your coach in class)

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Endurance:

Warm Up:
Dynamic Warm Up

Time Trial:
5 k Run

– See where you’re at and get ready for race season!!

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   Travel WOD

For time: (with dumbbells)
115/75 pound Shoulder press, 10 reps
115/75 pound Overhead squat, 15 reps
115/75 pound Push press, 20 reps
115/75 pound Front squat, 25 reps
115/75 pound Push jerk, 30 reps
115/75 pound Back squat, 35 reps