Weekly Announcements:
Yoga this Sunday at 11a.
Strength:
Front Squat
3X5
Conditioning:
For Time: 8 minute time cap
9-7-5
Muscle Ups
Strict Toes-to-Bar
(rest 2 minutes)
then:
4 Rounds for Max Distance Row:
1 minute – 15 KB Swings 1.5/1pd
1 minute – Row Max Distance
*Alternate 1 minute bouts of KB Swings and max distance rowing.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 4 times for a total for 8 minutes.
Post WOD:
50 Back Extensions or Good Mornings
