WOD

May 22, 2017

Warmup
400m Run 
20 Ring Dips
Skin the Cat
Pushup Complex
Foam Roll

Skill
4 Rds 
10 Single Arm DB Row (on each Side)
10 Strict Pullups 
10 Bench Press 155/105
15 GHD Back Extensions 

WOD 
As many rounds as possible in 8 minutes of:
3 Power Snatches 135/95 
10 Wall Balls 
30 Double-Unders

 

Shannon Ryan - Athlete of the month May

 

 

 

 

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