Hey Folks!

Great work on todays WOD! It was pretty fun, and a definite gasser.

3 weeks until the Open! Who’s excited? (It’s you.)

Warm up

2 Rounds – Side lying shoulder external rotations x10 (each side), T-spine, 10 push up plus, 30 second hollow hold

Work up to 30 pull ups (or 30 chest to bar pull ups, if you’re good at them)

Accumulate 3 minutes in an L-sit

10 Minute AMRAP:
20 Wall ball
30 second plank

Stretch – Calves, Forearm flexors & Pecs

See you in the gym!
Adam, Eric & Katie