Strength: Back squat/front squat make up day. If you have missed one or teh other the past 10 days make it up now. If you are caught up, front squat to a 3 X 3 front squat with 2 second bottom holds. 6:00 am class will be benching because Nancy Schultz and Bucky want to.
WOD: AMRAP 12 M
8 ring dips (sub 2-3 muscle ups for those brave souls who can pull them off)
8 GHD or 15 ab mat
WOD II: Team rowing. 250M X 5 rounds each at max effort. For time.
Everyone did great with rope climbs today! We are adding a couple more ropes & will put them in play more often! Here’s Jon getting his first one! Actually it’s really cool cause Jon can climb a rope sideways. Talented!!
