Warm-up
400m run/500m row
2rds
- Forearm 2 instep
- 5 inch works
- 10 bird dogs
- 10 air squats
- 10 ring rows
(lax ball and foam roll 2 mins in between each rd)
Skill/Strength
Power Clean + Front Squat
- 5 sets (2 PC + 2 FS) – increase # & maintain good form
MetCON
3rds for time
- 400m run
- 5 front squats (lighter load than strength session)
- 10 push-ups
RESULTS: PC/FS weight + metcon time (weight)
- Rosa: 20# / 9:54 (200m speed walk) (20# FS)
- Liz: 38# / 11:41 row (500m) 38# FS
- Guichi 73# / 11:04 (53#)
- Esther 20# / 12:00 (15#) FS
- Cahba 7:42 (135#) after class
Everyday Fitness & Movement 
Cahba, Too bad you had to party by yourself! Great time!
Kosi ran with & cheered for me. All the motivation I needed. 🙂
Most excellent!
I did this one today. Was stuck in WV over the weekend so wasn’t able to come on Sunday.
Skill PC/FS: #65
WOD, MOD 50 jacks for run and knee push ups: 10:14 #55