| Please note, we will be doing 70 minute classes today because of the class length. The schedule will be: 5:50-7am 7-8:10 am 9-10:10 am 4:20-5:30 PM 5:30-6:40 PM 6:40-7:50 PM |
| SAS 1 mile run 24 snatches 185/125 20 clean and jerks 225/155 15 RMU OR 45 pullup+dip This is in memory of Mike Silverman’s younger sister Samantha Silverman. Mike’s little sister was a wonderful young woman, who was taken from us all far too early. We miss you, Sam. We will be doing her workout today in her honor. She loved to lift heavy, so the listed weights are very heavy. Most of us can’t do those weights. Don’t let that stop you from doing this workout. You will do the workout at a weight that is super heavy for you. Show up. Go Hard. Because you can. It is very icy along the back, please take extreme care if you are running. Run subs: 3/2.5 mile bike 2k/1600m row 4k/3200m bikeerg 1 mile assault runner run |
| Mobility :20 side plank/side :20 passive hang 10 mckenzie pressups x 2 sets |
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