Schedule,

5:30am-Dixy

12:00pm-Dan

5:30pm-Dixy

Monster Mash

on a 35:00-40:00 *** minute running clock

***(Coach’s choice based on how quickly the class warms up)

1) 4 Rounds Rxd at (115,85)

  • 5 deadlifts
  • 7 hang power cleans
  • 7 front squats
  • 5 push-press

REST 5 minutes

2) chipper

  • 50 walking lunges
  • 40 lateral jumps over bar
  • 30 knees to elbow
  • 20 box jump overs (30,24)
  • 10 shuttle sprints/runs (middle of room w/fingers touching the floor to one of the walls, touching the floor there too, and returning back to start position=1)

WITHOUT any Programmed rest (and if you chose to continue), move as quickly in the last part as possible ***if you need a couple minutes rest take it

3) Chipper

  • 20 alternating front rack back step lunges (115,85)
  • 15 bar facing burpees
  • 10 alternating front rack front step lunges

 

CategoryDaily WOD, WOD Blog
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