8.30.2021
Time to sign up for the In House Lift Off!
Choose 1 or 2 lifts:
Squat clean
Deadlift
Clean & Jerk
Snatch

Warm-up
400 m Run
50 Ft: Butt Kickers, high knee, side lunge, soldier kick
30 sec each side Couch Stretch
400m Run (Time)
Max Effort 400m Run
800m Run (Time)
Max Effort 800m Run
Metcon (Time)
3 RFT
10 Push Ups
12 Pull Ups + C2B (need more? 4 Ring Muscle Ups)
14 OH Lunge 20/14 + 30/20
16 Wall Balls same ball
18 Hollow Rocks

Strength
If you’re done early, grab a lacrosse ball and dig into your traps, around shoulder blade, down IT Ban