Wednesday’s Intensity classes got creative with some transverse plane movements such as the lunge + twist to prime for rotational movements later in the WOD. This was a great full body high-intensity workout!


20 Min AMRAP

75ft KB Waiter’s Walk (R)*

40ft Broad Jump Burpees

75ft KB Waiter’s Walk (L)*

40ft Bear Crawl

20 Russian Twists

*Men used no heavier than 20kg; Women used no heavier than 14kg



4 Rounds, Each for Time

12 Jumping Ball Slams (30/20)

7 Kipping Pullups (sub Jumping Pullups)

10 V-Ups

Rest 1 Minute Between Rounds