12 min Rope Climb Practice Rope Exercise Variations: Spanish, Russian, Legless, More Then: 4 Rounds for time 10 Monkey Swings from Rings or Bar. (Hang then let go with one hand to touch your leg returning grip to bar or rings, alternate. Sub with 30sec two handed hang from bar or rings. 20 Shoulder Touches(AKA Wall Runs)
9 am-Yoga 10am-Olympic Lift class with Coach Ryan (you must sign up on Zenplanner to attend this class) 11am-Endurance AMRAP 30 Minutes 8 Toes to Bar 8 Thrusters 95/65 12 Barbell Lunges 95/65 *At some point during the 30 minutes, you must accumulate 1600m on the rower* Happy 50th birthday to Bill Brown!
Valentine Couples Cash In 2000m Row (break up Meters anyway) ——-NO REST BETWEEN—— Valentine Special “Karen meets Grace” 150 Wall Balls (break up reps anyway) 30 Clean & Jerks , 135/95 (alternate every rep until 30 reps are completed) —-NO REST BETWEEN—- Valentine After Hours “Couples Fran” 21-15-9 Thrusters, 95/65 Pull-ups *Alternate movements in each