Don't forget we will start at 2pm tomorrow, the seminar will last 9-~11:15a or so, then Open gym + kids then we will get going.
1) 0-20:00
1 Seated L-Sit Legless Rope Climb (as high as possible) (Scale legless)
4 Strict HSPU (At a challenging depth)
rest 1min
Max Weight Co-Ed Axle Bar DL for 10 reps #communication
rest as needed
*Goal is to make it through 4+ rounds in the 20 minutes, working some tech/skill and pushing the weight.*
2) 20:00-40:00:
EMOM12:
Odd: 15 Wall-Balls (30/20)
Even: Row 14/12 Cals
3) 40:00-Finish:
30 Toes-to-Bar
20 Thrusters @ 75/55
10 DB Squat Snatch @ 65/45 (alternating)
5 DB OHS R
100 DU
5 DB OHS L
10 DB SqSn (alternating)
20 Thrusters
30 T2B
Good to see everyone, so dang proud of Maria making positive choices, and I'll leave you with a quote from.. One Word by Jon Gordon
ReplyDelete"What you do today determines who you become tomorrow."