Thurs – 23rd

**The ONLY class is at 9:00AM – gym opens at 8:15am**
If you do not have a partner/team, it’s OK! We will get you someone, we are family! 🙂

 

Pre Warm-Up
3 rounds
15 KBS
15 lunges
+
3 rounds
10 sit-ups
5 burpees

Warm-Up
Game!!

 

 

**TEAMS OF 2**
Rules
– Teams of 2, any gender mix
– Swap at any time
– This is for time, with a time cap. The goal is to beat the time cap
– Your team needs to be of the same skill level or at least commit to the same skill level (Rx, Scale, etc)
– Sharing is caring if we bottle up 🙂

 

For Time – 45min cap
Buy In:
200m relay run x2
400m run as a team

Then….

100 WB
*Partner holds bar locked out overhead

80 BBJO
*Partner hold bar in front rack position

60 Front Squat
*Partner hangs from rig

40 STOH
*Partner holds in push-ups position

20 Thrusters
*Partner holds in handstand

Cash Out: Run 800m as a team

 

Rx:
155/105lb
30/20lb WB
24/20” box

Scale 1:
135/85
14/10lb WB
24/20 box – step

Scale 2:
115/65
14/10lb WB – 9/8ft
24/20 box – step

 

Cool Down
1.) 5min row
2.) Foam roll back
3.) Spend 5min on problem areas

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