Encinitas – Group Class

View Public Whiteboard


15 Min Cap

Run 200m

10 single leg single under each side

30 Double Under (10 attempts)

10 Kang Squat (leave bar out)

15 KB Swing

10 BB Thruster

2-3 min mobility

Roll out Quads will Barbell

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smash

Trap Barbell Smash


You may start from either direction:

Metcon (Time)

2 Person partner WOD for time:

Only 1 person works at a time.

1200m Shuttle Run (200m)

70 KB Swing 55/35 (Rx+70/55)

60 Alternating Burpee Bar Hop

50 Thruster 95/65

200 Double Unders

50 Thruster

60 Pull Ups (Rx+ Chest to Bar)

70 (1) arm DB Snatch 50/35 (Rx+70/50)

2000/1600m Row
scale 350 Singles