Sunday 4-30

“Run The Rocks”

5k and 10k

Standard

Monday 4-24

“Happy Birthday Janie”

Mobility: Hips/Front Rack

A: 5-5-5-5
Front Squat @ 65%

B: 1-1-1-1
3 Position Clean
*Floor
*Above the Knee
*High Hang

C: For Time (15 min time cap)
15 Burpee
15 Hang Squat Clean 95/65
12 Burpee
12 Hang Squat Clean 135/95
9 Burpee
9 Hang Squat Clean 185/125
6 Burpee
6 Hang Squat Clean 205/135
3 Burpee
3 Hang Squat Clean 225/155

Standard