LA Class Oct 25, 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

Burgener Cleans

Strength

In 12 min build to your heavy 3 thrusters for today

Metcon: chipper 14 min amrap

5th floor run

Remaining time

Amrap

12 pull ups

9 thrusters (95/65)

6 lateral burpee over bar

*UNLESS IT RAINS OR HAS INJURY DO

-125/1000m row

-1000m Run

-50/45 cal bike ( same as echo )

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