FRIDAY 221007
On a 18 Minute Clock, Athletes will have 3 Minutes to complete each evolution. The time remaining in the 3 Minutes will be their rest time till the start of the next evolution. Each of the 6 Evolutions should be treated like a sprint round. Times will be kept for the completion of each evolution separately.
Evolution A – 0-3 Min
100 DU / 200 Singles
Evolution B – 3-6 Min
50 Air Squats
Evolution C – 6-9 Min
40 Situps
Evolution D – 9-12 Min
30 Wallballs (#20/16)
Evolution E – 12-15 Min
20 Burpees
Evolution F – 15-18 Min
10 Devils Press (#35/20)
Sunrise is only one of the many reasons to hit up the 6AM classes during the week.
This Sunday, October 9th, 2022, join us for a special WOD with Coaches James, Melissa, and Adrian in a fundraiser WOD. Money donated will help them pay for their Level 2 Coaches Certificate.
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Friday’s Schedule
8AM Strength / Olympic Lifting
4PM Workout of the Day