120831

Friday

We will have 630am, 730am, noon and 430pm, 530pm and 630pm

Sign up on mind body if you can. There is still no power.

Warm Up:
Run 400
15 KB swings
15 situps or ghd (adv)
15 supermans or back ext (adv)

Mobility:

GOAT: 10 min
Choose a skill you can do 1-3 reps on the min for 10 min.

WOD: 7 rounds
7 Thrusters 95/65lb
7 Ring Pushups

If you can't do 20 Strict Pushups with no band, do not do ring pushups. Use bands if needed.