Thursday

          I MISS YOU!!!! All the items in the lost and found are going to be donated by the end of next week.. Check it please.

WOD
Back Squat.
2 reps on the minute for 10 minutes at 65% of 1RM.
Move the weight QUICKLY out of the bottom.

Then:
4 rounds for time of:
200m run
5 Muscle-Ups
25 wallballs 20/14

MOD
Muscle-Ups to 5 DH Pull-ups & 5 HR Push-ups

Level 1

Amrap 15min of
200m run
10 pullups
10 box dips
15 wallballs with medball of choice.

Cooldown

50/5

* 50/5 means you work on a weakness for either 5 minutes or do 50 quality reps of said weakness. These will range drastically in that some of you are super tight! some need work on gymnastic movements, etc etc.  Think about where you suck and take the time to work on it…if you don’t think you suck at anything then do what you like the least. Don’t rush through it.

We will be doing this really frequently (ie daily) so think about 3-4 movements or areas to work on and pick one for each day you come to class.

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