4231 Wednesday 10/1/2025

5:30pm MVMT class returns MON & WED!

A
2 lap run

2 rds
50 ft walking samson lunge
50 ft walking frankenstein leg swing
50 ft walking calf raise
50 ft walk on heels

3 rds
10 band pull-aparts
20s shoulder opening over a dball

2 rds
20 double unders
15 empty barbell overhead squat

Spend remaining time warming up your squat snatch
(15 min)

B
12 min EMOM
Min 1: 20 double unders
Min 2: 1 Squat Snatch

C
Shared burden with a partner
Run 18 laps
120 overhead squats (95/65)
*18 min timecap