7.14.17

SIGN UP FOR THE IN HOUSE COMPETITION/FUNDRAISER OVER BY THE WHITEBOARD! PLEASE WRITE IF YOU WILL BE IN THE Rx OR SCALED DIVISION! Saturday August 5th, $35/person!

Individual warm-up
400m run/row
10 PVC dislocates
10 PVC pass throughs
10 PVC groiners
30 arm circles cw/ccw

Group warm-up
:40 box shoulder stretch
10 Thoracic spine rotations
5 downward dog to cobra transitions
5 inchworm walkouts
5 world's greatest stretch
-THEN-
3 sets
Waiter's carry x 20m each arm
5 single arm shoulder presses with KB or DB (light)
5 power snatches (work up in weight each set to working weight for WOD)

BENCHMARK FRIDAY
"Isabel"
For time:
30 snatches 135/95

Cash out:
3 rounds:
200m run w/wall ball (of your choice)
50m sled push
7-10 Glute ham raises
-rest 1-2 minutes-