5.20.16

THIS SATURDAY WE WILL BE RUNNING MURPH IN HONOR AND MEMORY OF A GREAT AMERICAN HERO! THERE IS NO 9AM CLASS! Please arrive at 10am to warm-up. The first heat will go off at 10:30. POTLUCK TO FOLLOW :)

Individual warm-up
400m run/row
10 PVC dislocates
10 PVC pass throughs
10 PVC groiners
30 arm circles cw/ccw

Group warm-up
:40 Thoracic spine barbell stretch
10 Thoracic spine rotations
5 downward dog to cobra transitions
10 push-up plus
-THEN-
3 sets
Waiter's carry x 20m each arm
Paloff press x 10 reps each side
IR/ER x 15 reps w/light weight

BENCHMARK FRIDAY!!
"Isabel"
For time:
30 snatches 135/95
*Scale weight appropriately. If you are unable to snatch, modify to clean and jerks or just cleans

Cash-out
3 sets:
Sledge hammer tire slams x 10 reps each side
Med ball sit-ups (toss against wall) x 10 reps
GHD back extensions x 10 reps
-Rest as needed-