I would like to change this saturday's class to 9:30 rather than the regular 10am so we can make the parade!
If any one has any scrap material kicking around that may be good for making some obstacles please let me know! We are starting to put together the track for the Wild Rose Rough Runner! Anything such as scrap wood, sand, ropes etc would be very helpful!
Prep
Run 1 mile
Burgner warm up
Skill transfer exercises
3x
10 med ball cleans
10 Plank with hip tap
30 second bottom front rack position
Strength
Build to a 1 RM squat clean
Conditioning
"Elizabeth"
21-15-9
Power cleans 95/135
Rig Dips (box dips)
Recovery
Walk 400m
25 GHD Sit ups
Group stretch
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