Friday

SCHEDULE CHANGE REMINDER: All Mid City regular classes are normal. 5p Olympic lifting class is canceled. No afternoon uptown open gym.

Warm up:
2 Rounds
500m No-strap row
5-8 strict pull-ups/ring rows

Mobility

Strength/Skill:
GOAT

WOD:
20min AMRAP
Row 500m
50 Double Unders (150 Singles)
10 Wall Climbs
100m Farmers Walk

Adv - 32kg kettlebells or 70lb dumbbells for men, 20kg or 45lbs for women
Int - 24kg/50lb men, 16kg/35lb women
Beg - 20kg/45lb men, 12kg/25lb women




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