3 rounds not for time: 12 DB Cuban presses 12 band pull-aparts 12 band passthroughs 12 behind-the-neck band presses + A. Snatch-grip Romanian deadlift, 2-2-2-1-1-1, 3111; begin a set every 2:00 + 3 rounds for time: 15m med ball bear hug carry 60 double-unders 15m med ball bear hug carry 15 row calories + 3
3 rounds not for time: 12/side 1-arm DB scap retractions 12/side 1-arm DB scap protractions :30/side easy pec stretch For time*: 1600m run 100 pull-ups 200 push-ups 300 air squats 1600m run *partition all non-running work as desired Post results to comments. SCHEDULE NOTICE: just a single 1030 class today!
Dynamic mobility work – coach-led For time*: 1600m run 100 pull-ups** 200 push-ups 300 air squat 1600m run + 5:00-10:00 mobility work – coach-led *lots of options here, from rolling solo with or without a vest to partnering or teaming up and splitting the work **non-running portions can be partitioned as desired (i.e., 20 sets
long, unplugged hike and/or 30:00-60:00 mobility work of choice SCHEDULE NOTICE: tomorrow we will only have 1 class @ 1030 with lots of Murph optionsBuy at Amazon
3 rounds not for time: 12 plate halos 12 prone T rows :30 bottom of push-up hold, 1-2” off ground 3 dead hang to inverted w/controlled descent + A. Power snatch clusters, 5 x 1.1 moderate; :10 between singles, 2:00 rest B. Clean-grip Romanian deadlift, 5-5-5, 31X1; 3:00 rest + For time in teams of