Thursday, July 25th 2019

Wear long socks today if you do not have legless rope climbs.
Competition Day This Saturday. 8:30am Class only. Competition Day Starts at 9:45!

Warm Up:
400m Run
1 Minute Sumo Squat at Parallel
10 Cat/Cow
10 Banded Hip Raises
20 Alt Torso Twists
3 Way Banded Stretch

Strength
Back Squat
14 Minutes to Find Heavy 3 Reps

WOD
4 Rounds for Time
2 Legless Rope Climbs
10 Pistol Squats
12 HSPU