Peak 180 – Group Class

At Home WOD

Warm-up (No Measure)

3 Rounds:

0:30 High Knees

10 Kick Backs

5 Push-ups

5 Air Squats w/ 3 second hold at bottom

BW – DB – KB

Metcon (Time)

Murph Prep

4 Rounds:

400m Run

10 Burpees

30 Push-ups

30 Air Squats

Scale: Kneeling Push-ups
Goal: 16-22 min

Barbell

Metcon (Time)

Part A.

In 15 minutes, build to heavy Squat Clean Double

Rest 4 min

Part B.

30-20-10

Thrusters (95/65)

*Complete a 400m Run after each round of Thrusters
Put your Squat Clean double weight in the notes

Capacity

Metcon (No Measure)

Run or Bike or Row

4 Rounds:

4:00 on / 4:00 off

Max Distance
Goal: Consistency