Friday

All classes canceled at Mid City until probably Monday at the earliest. No Power and a giant hole in the roof still. You can sign up for the Uptown Classes. We are having 630am, 730am, noon , 430pm and 530pm Friday.


Warm Up:
Run 400
15 KB swings
15 situps or ghd (adv)
15 supermans or back ext (adv)

Mobility:

GOAT: 10 min
Choose a skill you can do 1-3 reps on the min for 10 min.

WOD: 7 rounds
7 Thrusters 95/65lb
7 Ring Pushups

If you can't do 20 Strict Pushups with no band, do not do ring pushups. Use bands if needed.



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