LA Class March 27, 2024

Warm up:

2 min machine

15 Squat to pass thru

10 Pvc Pipe Sotts press (FRONT)

10/side Alternating Scorpion Stretch

10/side Thoracic Spine extension

Banded 7s

5 downward dog to upward dog hold

Wrist prep

Strength (Capacity under tension)

EMOM x 10Min

Min 1:150m/120 Air Runner or 12/10 Cal row or 10/8 Cal Bike (8/6 ECHO)

Min 2: 5 Snatch DL + 5 Hang power snatch + 5 OHS (75/55)

RX+ 95lbs

Metcon: (15 min )

Amrep 3 Min

Double Unders

-Rest 1 min-

Amrep 3 min

Wallballs (20/14)

-Rest 1min-

Amrep 3 min

Bar Facing Burpees

-Rest 1 min-

Amrep 3 min

Thrusters (95/65)