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Short and Sharp

Hey Team, as the smoke continues to hang around the island, we're going to take on some intervals Wed-Thurs to minimize inhalation.

You'll still be breathing hard, but not likely as hard as if you were doing a full on WOD, so this should keep you a bit safer as the skies (hopefully) will clear up soon.

The focus is on quick, accurate movement, and you'll have to be quick as the intervals are SHORT. So scale the weights and movements to allow you to spin off some good rep numbers.

If you're a bit sore from the Total, modify as needed (i.e. hang power cleans instead of cleans from the floor), or slow down a bit to keep the stress on your body a bit less.

Either way, have fun!




WARM UP: 2 rounds

10 cal row easy

8 per side alternating glute marches

6 back roll to straddle stretch

4 t rotation planks


This is a quick interval followed by decent rest into the next station. Rotate exercises each interval and do 6 full times through the sequence!

Rx: 6 rounds for max reps of:

15 sec power cleans (95/135), 45 sec rest

15 sec double unders, 45 sec rest

15 sec strict pullups, 45 sec rest

15 sec air squats, 45 sec rest

FG2: 65-75/95-115, kipping pullups

FG1: scale bar as needed, single skips, jumping pullups or inverted rows

CP1: 105/155, strict ctb

CP2: 125/185, strict ring mu


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