Monday, March 17

Find a place inside where there's joy, and the joy will burn out the pain.

Joseph Campbell

Announcements:

• We had some folks asking about accessing the recent batch of photos taken at Pisgah from our own Genevieve Pascolla. We’ve linked that folder here for anyone who wants to view or download any of these. We’ve been using some for our Instagram page and website.

• We are running a 4:30pm class TODAY (Monday). We’ll see how this goes and potentially add a Monday 4:30pm moving forward. 5:30pm class is still on as usual. RSVP for either on Push Press.

Warm-up

2 sets:

:30 row (easy pace)

:20 row (moderate pace)

:10 row (fast pace)

– Perform straight through for 60 seconds of work.

1 set:

:30 band pull-aparts

5 elbow-to-instep/leg

10 unweighted good mornings

:30 banded pass throughs

5 inch worm + push-up

10 single-leg toe touches/leg

4 min: Wall Walk skill/practice

Strength/Skill

Deadlift/ Clean/ Snatch review and setup (10 min)

Then:

1 set:

5-calorie row

1-2 wall walks

5 deadlifts

5 cleans

5 snatches

WOD

For time:

5 wall walks 

50-cal. row

5 wall walks

25 deadlifts (155/225 lb)

5 wall walks

25 cleans (85/135 lb)

5 wall walks

25 snatches (65/95 lb)

5 wall walks

50-cal. row

Time cap: 20 minutes

Notes:

Scale wall walks by reducing the range of motion or bear crawl 15m (one length)

Cool Down

1:00 double-forearm stretch

1:00 couch stretch/leg