Warm up

Row 500m/400m, then

2 rounds:

8 alternating bird dogs

8 barbell good mornings

4 strict toes to bars / hanging knee raises

Tempo deadlift

3×10 at 65-70%

31X1 tempo

Front rack box step ups

2×10 per leg

Conditioning

“Gracie” – This WOD is named after our amazing member Gracie who is moving to New Jersey this week.

8 rounds for time:

4 hang power cleans 115/80 lbs

8 pullups

24 double unders

Time cap: 16 min

Note: The goal is to move through each movement with unbroken sets, and efficient transitions. You should take about 1:15 per round, pace yourself at the beginning and adjust volume/laod to maintain unbroken sets.

EVF360

Part A

4 rounds for load and quality:

10 per side single leg KB RDL

10 alternating double DB front rack box step ups

100 ft. per side single DB/KB farmer’s carry

Part B

8 rounds for time:

4 double DB hang power cleans 50/35 lbs

8 pullups

24 double unders

Time cap: 15 min

Note: The goal is to move through each movement with unbroken sets, and efficient transitions. You should take about 1:15 per round, pace yourself at the beginning and adjust volume/laod to maintain unbroken sets.

Core 360

Each minute, alternate between the movement in the first 30 sec and the plank hold in the latter 30 sec. Rotate through the station each minute. So in min 1, you will do the 10 cross body V-ups in the first 30 sec, and hold a plank on the foam roller in the second half of the min. In min 2, you will do 10 side plank knee to elbow crunches on the right side, then hold a plank on the left side for the second half of the min… rotate through the sequence 4 times (20 min total)

10 Cross body V-ups / plank hold on foam roller

10 side plank knee to elbow crunches (right side) / side plank hold on left side

30 sec plate truck driver / hollow rocks

10 side plank knee to elbow crunches (left side) / side plank hold on right side

8 alternating single arm no pushup burpee / 15 sec single arm plank hold per arm