Tuesday 5-9
1. Mobility: T-Spine & Hamstrings 2. 3 Rounds For Time: Run 800m 20 Toes-to-Bar 20 Russian Kettlebell Swings (2/1.5)
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Monday 5-8
1. Performance: Nose to Wall Handstand Hold, 3xNear Max Hold, rest 2:00 between sets. OR Fitness: Back to Wall Handstand Hold, 3xNear Max Hold, rest 2:00 between sets. 2. “The Chief” 5×3:00 AMRAP’s of: 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats Rest 1 minute between cycles.
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Saturday 5-6
Don’t forget about our annual Crawfish Boil today at 11am! 9am Community Trial Class 1. Skill: Movement Prep 2. 3 Rounds For Time: 10 Kettlebell Swings (70/53) 10 Burpees 400m Run 10am Member’s Only Class HERO WOD “Ralph” 4 Rounds For Time: 8 Deadlifts (250/175) 16 Burpees 3 Rope Climbs 15’* Run 600m *Please bring…
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Friday 5-5
1. Hang Clean & Jerk (work up to max) 2. 7 Minute AMRAP: 3-6-9-12… Kipping Handstand Push Up 3 Muscle Up’s between each set.
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