LA Class May 06, 2024

Warm up:

2nd Floor Run

10. Pass throughs

10. Dislocates per side

20 Pvc Lateral hops

10. Airsquats

5/side perfect stretches

Barbell Warm up:

5 Goodmornings

5 Backsquats

5 Strict Press

5 Front Squats

5 Thrusters

5 Power Snatches

Scaled: Use PVC

"BIRTHDAY WOD"

THANK YOU LOKAL FAM FOR DOING THIS IN ADVANCE! APPRECIATE YOU ALL DOING AND HAVING FUN WITH MY PROGRAMMING LABYU ALL.

-LOUIE

Amrap 32 min (PARTNER)

2nd Floor Run Together

5 Power Snatches (P1)

6 Sync Toes to bars

5 Thrusters (P2)

6 Sync Bar Facing Burpees

32 Double unders each

P1 AND P2 WILL SWITCH AFTER EACH ROUND

WEIGHT 115/75

Scaled:

Amrap 32 min

2nd Floor Run Together

10. Alternating Dumbbell Snatches (P1)

6 Sync Knee Raises or V-ups

10. Goblet Thrusters (P2)

6 Dumbbell Facing Burpees

32 Single unders or Jumping jacks each

P1 AND P2 WILL SWITCH AFTER EACH ROUND

Weight 35/25