WOD

May 3, 2017

Warmup
500m Row 
Good Mornings
4 Dive Bombers
30 GHD Situps 
Foam Roll

Skill
4 rounds 
10 Bench Press 155/105
12 Strict Pullups
12 Ring Dips
15 Supermans 

WOD

30-25-20-15-10-5 reps of:
Push Press (95/65#)
Back Squat

Reminder... this Saturday is our Non Rx comp. Following the comp we will be celebrating our 6th anniversary. Please come down to support our athletes along with a little celebration afterwards. 

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