Happy Halloween Everyone! What a fantastic day!

Happy Halloween Everyone! What a fantastic day!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 Russian KB Swings+10 Goblet Squats. 

Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. ⛵“The Chief in a Boat”⛵
In teams of 2:
2000 Meter Row
12 Rounds “The Chief”
1000 Meter Row
8 Rounds “The Chief”
500 Meter Row
4 Rounds “The Chief”

*“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats.

Athletes divide the rowing and “The Chief” Rounds evenly but can they can be broken up as desired (each athlete does 12 total Rounds of the Chief and rows a total of 1750m.) Only one Athlete works at a time.

LIII: 135/93
LII: 95/63 or scale power clean as needed. Sub Pushups to box as needed.
LI: Scale Muscle Clean weight as needed. 
Row 500m
3 Rounds of “The Chief”
Row 350m
2 Rounds of “The Chief”
Row 200m
1 Round of “The Chief”

Have fun!

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