Monday September 5, 2022

Warmup

1:30 Bike/Row or 2 Laps 

High Knees (Down)

10 Squat Jumps

Butt Kicks (Back)

10 Mountain Climbers 

Knee Pulls (Down)

10/Side Leg swings 

Quad Pulls (Back) 

10/Side Fire Hydrants 

Carioca (Down & Back)

10 Scapular Pulllups

10 Hollow Body Swings

L-sit hold/Leg lifts (Accumulate :30 or 10/Side) 

Mobility

Pigeon Pose  :30/Side

Thread the Needle :30/side 

Skill/Strength

Clean and Jerk 3x1

Go heavy, or use light weight and practice technique.

WOD

Austin

In 15 minutes:

2 burpee bar muscle ups

800m run

2017m row

If you finish in less than 15 mins, rest the remaining time.

Then (beginning at 15:00)…

AMRAP 11:

7 strict pullups

7 wallballs

7 clean and jerks

7 toes to bar

7 box jumps

F:  ring rows; double DB or light barbell c/j; situps

P1:  135/95

P1.5:  115/75

P2:  95/65; kipping pullups

C:  165/115

RIP Austin O’Cilka.  Never forgotten. 

Classes at 530am, 830am, and 11am.  All other classes are cancelled.  Happy Labor Day!