Hey Folks!
Great work on the WOD today, I hope you liked the new groin and hammy stretches – they looked super fun.
Once again things to bring up:
- Yoga. It’s on Tuesdays and Thursdays at 8:15pm. Sign up here.
- Paleo Cookie Exchange – We’re thinking early December, maybe the 7th or 8th? Write your name on the board if you’re interested
- Competition WOD prep for the Games…. Who’s in?
Warm up
Not for time – 2 Rounds:
5 Push ups plus, 10 dislocates, 10 reverse dislocates,
Press 3×3 @ 90%
12 Minute AMRAP:
4 HSPU
8 KB swings
12 Situps
Stretch – Pecs & Shoulder flexion
See you in the gym!
Adam, Eric & Katie