LA Class Oct 12, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10/side fire hydrants

10. Medball Lunges

10, Medball Squats

10. Sprawls

20 sec dead hang

Banded 7s

BENCHMARK: HOLBROOK

10rds for time,: (25 min cap)

5 Thrusters (115/75)

10 Pull ups or 100 ring rows

100 meter run (RAMP TO 5TH POST 2ND FLOOR)

Rest 1 minute

Scaled

10 rounds for time

5 Thrusters (95/65)

5 Pull ups or 7 Ring rows

100 meter run (RAMP TO 5TH POST 2ND FLOOR)

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