Build a Beast Kids Classes Started Today! Sign up at the front desk or email us.
WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
WIN
SKILL / LIFT:
EMOM 14
ODD: Deadlift + Clean + Jerk
EVEN: 3 T2B + 3 Pull Ups + 3 C2B Pull Ups
*Build to a heavy complex.
WOD:
“ARKILLO”
For Time:
50 Ft. Plate O.H. Lunge (45/25) (35/15)
25 T2B
25 Dead Lifts (225/155) (205/135)
50 Ft. Plate O.H. Lunge
25 C2B
25 Clean & Jerk (135/95) (115/75)
*Use the plate from the bar you’re using.
FIT
SKILL / LIFT:
EMOM 14
ODD: 3 Deadlift @ 60%
EVEN: 5 Strict Pull Ups
WOD:
2 Rounds
50 Jumping Lunges
40 Sit Ups
30 Deadlift (155/105) (135/95)
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