Hey Friends!

Great work on the WOD today – looked like fun?  Especially with all the humidity.  Looks like our students are back (And Neal)!  Welcome back Friends – hope you enjoy the beauty vibe we’ve got in the gym these days.  Sorry about the mess – looks like reno’s will be continuing until about the end of the week, but then the clinic will be SOOOOO beautiful.

[av_video src=’https://www.youtube.com/watch?v=ygeFOpG9Jag’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-34un7b’]

Strength:

8 Minute “AMRAP”:
5 Overhead Squats @60% of you 1RM
15 second L-hang (or scale up to 5 “L” pull ups)

Metcon – “Hollaback Girl”:

18-15-12-9-6-3 for time of:
Dumbbell/Kettlebell Snatch (45/50, 35, 20/25 – DB/KB weights)
Ring dips/Dips
Jumping Squats (like an air squat, but with enough hip extension that you leave the ground).