Team, it's Fitmas day 10!!
Special Sunday class from 9:30-10:30am only, and it's a Vic City classic.
The "Invictus 1" wod was a leaderboard workout for us for a long time as it is a great combination of pacing, guts, and precision!
Come on in and give it a shot.
WARM UP: Partner shuttle run and T-rotation plank (1-2-3-4 laps)
Drill: Scarecrow snatch
SKILL: Hang Power Snatch - 5, 5, 5, 3, 3, 3 Alternating EMOM with 3 box jumps (medium - high)
Build as you go, work on moving your feet and snappy arms overhead
WOD: INVICTUS 1
Rx: 500m row, 15 over rower burpees, 100 double unders, 15 over rower burpees, 500m row
FG2: 200 single skips
FG1: Regular burpees, 200 singles
CP athletes aim for sub 8
Cash-out (if time): Accumulate 30, 45, or 60 seconds in ring support with 15 hollow rocks every break