julie

Remember, there is only a 10AM class today

A. Tempo Back Squat – 1-1-1-1-1@80-90% 1RM pause squat from; 5 second decent
B. “Layer Cake”
Partner WOD
AMRAP 20
9 Wall Balls@30/20
12 Wall Balls
15 Wall Balls
9 Burpees
12 Burpees
15 Burpees
9 Chest to Bars
12 Chest to Bars
15 Chest to Bars

Partner one will complete 9 wall balls, then partner 2 will complete 9 wall balls, partner one will complete 12 wall balls, partner two will complete 12 wall balls…..and so on, in the same format, till time is up. Once you complete the 15s in the chest to bars go back to the wall balls

Alpha – as written
Bravo – Pull-Ups, WB@20/14
Charlie – Jumping Pull-ups, WB@14/13 to the lower target
Delta – Ring Rows, WB@14/13 to the lower target