Swim WOD - This take place same day as last WLC day
Date - Sat Nov 2 @ 10am
Location - UNO Aquatic Center
Cost - $2 to UNO / Sign in on MindBody
Bring - Towel, tennis shoes (useful on cement), water, goggles
Afternoon Open gym (1pm) has been moved to Midcity today only
Warm up:Row 250 (last 100 fast)
10 scap pullups
4 Turkish get ups
THEN: Theraband 2 x 15 each Internal/External, Flexion and Extension
4 sets of 6-8
12 min AMRAP
3 Muscle ups (sub 3 ring dips or 3 pushups)
6 Front Squats 115/95lb
9 American KB 1.5/1 pood
504-861-0610 (call or text)
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