Workout of the Day
“The Firebird”
Complete 5 rounds for time of:
- 800m run
- 5 ring muscle ups
- 10 hang power cleans (155/105#)
- 20 wallballs (20/14# to 10/9′)
- 30 double unders
Time Cap = 50 minutes.
OR
“The Firebird Express”
Complete 5 rounds for time of:
- 400m run
- 10 pull ups
- 10 hang power cleans (115/75#)
- 10 wall balls (20/14# to 10/9′)
- 20 double unders
WOD Notes: Please arrive 30 minutes before the scheduled class time! We’ll have a separate room ready for warm up purposes and a coach on hand to help get your modifications set for the workout. Once we roll into the main room, we’ll kick off the workout within about 5 minutes!
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