3.20.17

Announcement: As of April 3rd, 3pm class will be cancelled going forward. 

Individual warm-up
400m row
5 inchworm walk outs
10 PVC dislocates
10 PVC pass through's
10 push-ups

Group warm-up
5 world's greatest stretch
:45 hip distraction w/band
10 leg swings
:30 couch stretch
20 wall facing air squats
20 monster walks

A.Strength
Part 1: Back squat
5 x 2 @ 80-85%
Part 2: 8 min EMOM
Even minutes: 35 double unders/:40 practice
Odd minutes: 3 thrusters (work up in weight each round)

B.Conditioning
8 min AMRAP
35 double unders
7 thrusters 95/65
7 toes to bar