Warm-up:

Row 500m

Three sets, NOT for time of…

Double Unders x 40-50 reps
Pull-Ups x 5-8 reps
Push-Ups x 10-12 reps (add deficit if these are easy for you, 25#/45# plates)

Warm up clean and lunges

Partner WoD:

Three sets for times of…

Run 1 mile
155/105 lb Hang Squat Cleans x 10 reps
20 Front-Racked Lunge (155/105 lb)

(Break up the work as you like)

Or go solo if you are feeling frisky with a 4 minute rest between sets!

***there is a 40 min time cap

Mobility:

Mash quads

Lax to glutes

Roll posterior

Mash Achilles/calf

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SATURDAY 20210417

April 16, 2021

FRIDAY 20210416

April 15, 2021

Athlete of the Month for May: Kate Sanders

April 15, 2021