*As a class, do 29 burpees for Erica's Birthday!!
A) EMOM 20
1st: 10 Overhead Squats
2nd: 8 Snatch Balances
3rd: 6 Hang Squat Snatches
4th: 45 sec L-Side Pigeon Stretch
5th: 45 sec R-Side Pigeon Stretch
M: 45# W: 35#
B) Row 2k NFT
A) Take 15 min to build to today’s 1RM Clean B) Helen 3 RFT 400m Run 21 KB Swings (1.5 /1.0) 12 Pull-ups C) 5 Rounds NFT 10 GHD Hip Extensions 10 Banded Face Pulls
A) Front Squat (13 min) 0:00 - 5 @ ⅓ 2:00 - 3 @ ½ 4:00 - 2 @ ⅔ 6:00 - 2 @ 80-90% 9:00 - 2 @ 85-95% 12:00 - 2 @ 90-100% B) For Time 10-1 Countdown Wallballs (20/14) Toes to Bar HOG Push-ups C) Couch
A) Mary AMRAP 20 5 Handstand Push-ups 10 Alternating Single-leg Squats 15 Pull-ups B) Medball Complex C) Pigeon Stretch - 2 min each side 2-way Banded Shoulder Stretch - 2 min each side