Warm-up/5 min Amrap: 20 Jumping Jacks 5 Pigeon pose w/ t frame (each leg) 10 Sumo Squat Lunges (side to side) 5 Deadbugs (each side) Strength 16 min EMOM: Min 1: 2 Power Snatches Min 2: 1 Hang Snatch + 2 OHS * pick a weight and stick to it or add weight if you can maintain the same weight for both sets of lifts, their should be no changing weights between movements. WOD 10 min EMOM: Min 1: 10 Burpees + 1 HSPU Min 2: 9 Burpees + 2 HSPU Min 3: 8 Burpees + 3 HSPU Min 4: 7 Burpees + 4 HSPU Do one less burpee and 1 more HSPU every round until you end with 1 Burpee + 10 HSPU. *Score is total rounds and reps that are completed.
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!