If you still need to do 23.3 or need to redo it, please let the coach know when you get to class and we will accommodate you.
Remember to enter your scores online before 6pm Monday!!
THE LITTLE MERMAID
Run 1000m (1250/1000m Row or 60/48 Echo)
-into-
5 Rounds
5 Strict Pull Ups (15 CTB or 15 Ring Rows)
15 Air Squats (20 Pistols)
-into-
Run 1000m (1250/1000m Row or 60/48 Echo)
Strength
Back Squats
ACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees Minute 6: REST
DRAGONFRUIT 5 sets: (1:1 rest or IGYG with partner 12/10 Calorie Row 15 AbMat Or 10 GHD Sit-ups 12/10 Calorie Row 10 V-Ups Strength Row Practice, Pace Before or after the WOD perform as many of the fo