Thursday


We have our own youtube channel now. You will see the flip cam out for teaching purposes but we may post a few vids for the blog every once in a while. If you have a no filming policy let me know. I have a good memory.

Warmup
amrap 7 mins of

400 meter jog
1o ring rows
10 wallball
1o kb dips

mobility
OHS wrist stretches

SKILL

spend 15 minutes working on something you suck at.  Perhaps overhead squats!

WOD RX

3 Rounds For Time:
400 Meter Run
30 Overhead Squats 95,65#
21 Pull Ups

mod as needed

Freshie
3 Rounds For Time:
400 Meter Run
30 Overhead Squats w pvc/trainer bars
21 Pull Ups

Cooldown

Stretch

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