LA Class Septmeber 14, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10/side fire hydrants

10. Medball Squats

10, Medball Pushpress

10. Medball Thrusters

10. Sprawls

20 sec dead hang

Benchmark/Hero Saturdays (WOOD)

5 Rounds of (30 min cap including rest)

400m Run or 500/400m Row

10 Burpee box jumps, 24/20

10 Sumo Deadlift High Pull 95/65

10 Thrusters 95/65

- Rest 1 minute-

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