Monday: Should totally be fine.
AMRAP 12 Minutes of: 4 Bar Muscle-ups, 25 Alt DB Snatches 45/30
Tuesday:
LCF as Rx’d
“J-BO”
14-min AMRAP:
9 Overhed Squats (115/75)
1 Legless Rope Climb
12 Floor Presses (115/75)
Wednesday: We’ll explain, don’t worry
“Local’s Gym T” Rest a bit
Do a heavy Farmers carry or Yoke walk, rest a bit, do another “T”, farmers or yoke, try to get 4-5 rounds of each move
Thursday: Don’t not come!! Get in today and work on this move, it’s OVERHEAD TIME PEOPLE!!!
Jerk for 1RM
Friday: Yes we have a plan for the pistol.
5 Rounds for Time of: 40 Double Unders, 20 Alternating Pistols, 10 Deadlifts 225/165
Saturday: If you’re coming to Gilligan at the park, DO NOT show up to class this morning 🙂 Otherwise, enjoy the session, it should be NASTY and faster than you’d like it to be!!
AM WOD: 12 Minutes Bike, 12 Minutes Run, 12 Minutes Rowing for max distance. Can be run in reverse for numbers, or any order really, so 9 peeps should work out great.
Gilligan 2:15PM (DD) – be early, or you’re late and you’ll get less time to get meters!!
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