THANK YOU! THANK YOU! THANK YOU to everyone who has brought in a friend for FREE during MARCH MADNESS! Also, big thanks to you guys who have let me know that you are bringing in someone soon. IM60, IM30, IMRECOVERY all on tap today. See the workouts below. (Keep side work during recovery classes at a very minimal noise level.)
IM60
Skill:
Snatch grip deadlift + high hang snatch pull + hang snatch
Work to a heavy single
Wod:
4 rounds
15 shoulder to overhead 135/95
20 back rack lunges 135/95
Run 400m
IM30
12 min AMRAP
250 m row
15 push-ups
Rest 3 min
12 min AMRAP
15 burpees
15 kb squat swings
IMRecovery
1 min Right side twisted cross
1 min left side twisted cross
2 min puppy dog
1 min right half saddle
1 min left side half saddle
2 min Frog
1 min seated straddle lean to the right
1 min seated straddle lean to the left
2 min seated straddle
10-20 Samson lunge with 2-3 second hold
Accumulate 2-3 minutes T spine mobility over a medicine ball.