Saturday Recovery @ 10 am. Recover after a hard workout by doing Mobility with Melissa out on the turf. Mobility and Range of motion work will be targeted based off of 19.1. There will be no Open workouts or redos on Saturdays. Redo’s will be Sunday between 11-12 and Mondays during classes.
“What are you doing to maximize your recovery?”
A. “Fun, Fun Fun” TEAMS OF 3
150 / 100 Cal Bike – While completing Bike You have + 125 Burpee Over Bar –
then
70 Clean And Jerks @135/95 | then 50 Synchro T2B
50 Clean and Jerks @ 155/105 | then 40 Synchro C2B
30 Clean and Jerks @ 185/125 | then 30 Synchro Bar Muscle Ups
then
150 / 100 Cal Bike
Scaled:
100/70 Cal Bike + While Completing 70 Burpees Over Bar
then
70 Clean And Jerks @95/65 | then 50 Synchro Knee’s to Chest
50 Clean and Jerks @ 115/75 | then 40 Synchro Pull Ups
30 Clean and Jerks @ 135/95 | then 30 Synchro Burpee Pull Ups
then
100/70 Cal Bike
Bonus:
A. 3 Rds: 9 Sand Bag Clans @ 150/100 | 15 BBJO | 50 Ft HS Walk
B. Split Jerks 6×2 @ the every 2 – After each set 1-2 Rope Climbs
C. 30 minute recovery Bike