ATTENTION: NO 7AM CLASS TODAY – apologies for the inconvenience! All other classes will take place as scheduled.
Conditioning
Record # reps for each of the 3 AMRAPs:
AMRAP 6 minutes:
5 Thrusters
10 Power Cleans
15 Pull-Ups
(same weight on thrusters and power cleans, Rx=115/75, Rx+=135/95)
*REST 3 MINS*
AMRAP 6 minutes:
20 KB Swings (53/35)
30 Walking Lunges
40 Double-Unders (scaled: 20 DUs/attempts)
*REST 3 MINS*
AMRAP 6 minutes:
5 Burpees
10 Toes to Bar
15 Push-Ups
Cash-Out / Cool Down
EMOM 9 minutes:
Min 1: 30 second hollow hold
Min 2: 30 second supinated grip bar hang
Min 3: 30 second wall-facing handstand hold OR 30-45 secs of static handstand attempts
then, 3 mins Straddle Against Wall