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CF-17760704: Monday

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Don’t forget to use ZenPlanner to reserve your spot in class and sign in when you arrive!. In addition, be sure to check the coaches corner for any last-minute news about your class or events goi
ng on at FiveStar.

 
Warm-Up
.warm-up
  • 1st-5 Min Mobility 
  • Burgner Warm up Snatch 
  • Cash In: 400m Run/500m Row/0.6 mile Bike 
  • -10 WallBalls 
  • -5 C2B Pull Ups 
  • -5 Burpees 
  • -10 Push Ups 
  • -15 Air Squats 
  • Cash Out: 
  • -5 KB Snatch 
  • -10 KB Swings  
  • or  
  • -Squat Snatch Build Up 
  • -Hg Squat Clean Build Up 
 
WOD Performance :: ‘MERICA
.wod
  • ‘MERICA 
  • Cash In: 1 mile Run/2000m Row/3.2 km Bike 
  • -7 Muscle Ups 
  • -76 WallBalls 
  • -7 Squat Snatches (What Would ‘MERICA DO!)* 
  • -4 Tire Flips 
  • -17 HR Burpees 
  • -76 Reps of Mary = 2 Rounds + 5 HSPU/10 Pistols/1Pull up 
  • -7 Hang Squat Clean * 
  • -4x 400m/500m Row/0.8 km Bike 
  • (Starts w/1 mile Run, after break up how ever you want, cause this is ‘MERICA!) 
  • *Same Weight based off Squat Snatch