Hi friends, 

In next Thursday night’s blog there will be a Google-doc link to sign up to participate, if you so choose, alongside Alyssa in one or a couple or a few workouts at any hour of the day or night during her epic 30 for 30. We encourage everyone to participate if just to get to know other people in the gym you wouldn’t normally see.

Have a great weekend.

Friday’s Workout

A) Monkeying Around

B) Find a heavy 3-rep Squat Clean Thruster

C) 8-10 RFQ:
Unbroken Chest-to-Bar Pull-ups
Rest :30 between sets

D) 5 RFQ:
33 Double Unders
11 Thrusters
(7-minute cap)

Saturday’s Workout

4 RFT:
Run 400m
12 Deadlifts (225/155)
12 Box Jumps (24/20)

Sunday’s Workout

Overhead Press/Horizontal Pull Strength

A1: Alternating Bent Over Row v1
A2: Tall Kneeling Strict Press v1

B1: Alternating Bent Over Row v2
B2: Tall Kneeling Strict Press v2

MovNat Obstacle Course



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