Family and Friends Day

May 5, 2017

Warmup
500m Row
Squat Therapy
Hip Mobility
Good Mornings
30 GHD Situps
Foam Roll

Skill
Every minute on the minute for 20 mins of:
Even:
5 Thruster 45/35
5 Pull ups
5 burpees
Odd:100m sprint

Family and Friends - Even ( DO 5 Burpees/ 5 Ring Rows)

 

 

WOD
Open Workout 14.1
As many rounds as possible in 10 mins of:
30 Double-unders
15 Power Snatches (75/55) (F&F - 15 KB Swings)

Reminder No Class on Saturday

Our 6th year Anniversary is immediately following our non Rx Comp. Please come down and enjoy some pizza and beer during and after the comp! 

NON RX Comp

Registration Starts at 8:15
First WOD Starts at 9:05

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