Class Primer: 1RFT
400m run, 20 Db deadlifts, 10 Db thrusters, 5 strict (banded) pull-ups
Strength: EMOMx10
4 reps of Snatch Grip Deadlift at 70-80% of your 3RM
LeanFit: Alt. EMOMx10- 15 sec max effort cals on any machine, 45 sec plank hold
"Big Baller"
10 min total time to complete
Max set of unbroken* wall balls (20/14)
2 min rest
Max set of unbroken wall balls (20/14)
FrameWork: (14/10)
LeanFit: Scale weight as needed
*unbroken means no pause or stopping of the movement.
We will be splitting the class in half to judge eachother. If your total score is less than 75 reps, you have a mandatory 1 mile run after class. Scale WB weight appropriately or pay the price!!!
