LA Class May 22, 2024

2nd Floor Run

10. Passthrus

10/side Dislocate

20 sec per side PVC Front rack stretches

30 Sec Deadhang

5/side Perfect Stretch

2 rounds

10. Empty bar thrusters

5 Ring rows

FBB/GYMNASTICS 1 Set Every 3 Min

5 Sets for

15-20 Wall Handstand Shoulder taps

3 Wall Walks

200FT Farmers Carry (HEAVY)

Scaled: 5 Sets

20 Box Shoulder taps

5 Inchworms Pushups

200FT Farmers Carry (LIGHT)

Metcon: MIDWEEK GRIND

Jackie (12min cap)

1000m Row or 5TH FLOOR RUN + 2ND FLOOR or 75 Cal Assault or 60 Cal Echo

50 Thrusters (EMPTY BAR)

30 Pull ups

You may do this scaled:

600m Row (4TH FLOOR RUN) or 50 Cal Bike or 35 Cal Echo

35 Thrusters (EMPTY BAR)

30 Ring Rows

IF YOU ARE DOING REAL JACKIE YOU MAY DO THIS IN HEAT FOR THE ROW