Thursday, January 18, 2018

Friday, January 19, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.

Accessory work: 3 x’s max effort handstand hold. Rest as long as needed between sets.

WOD: 5 rounds for time
            10 front squats 135/95
            10 pull ups
            20 sit ups

*Post time on the white board*

Don’t forget we have a group workout Saturday at 1030!

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