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Friday
Leah Shullenberger, who placed 9th at the South Central Regional Crossfit Games, will be coming by the NOON class today. She will be giving us some mobility/skill tips, so please sign up if you are coming to this class. Space is limited. Warm Up: 20 double unders 10 pullups 10 air squats 10 pushups 10 ghd/situps 10 back extensions 20 double unders Mobility/Skill Demos ( 15 -20 mins) (hspus, muscle ups, kipping, rope climb) Skill: Goat (15 min) Choose a skill you can complete 1 to 3 reps for 15 mins. Record your reps. WOD: AMRAP 10 mins 15 wallballs 20/14lb 1 rope climb ( sub 7 pullups) Pat Sherwood, 10 rounds; Miranda Oldroyd 9 rounds + 13 wallball. Comments are closed.
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