Monday 4-24-23

Our Competition Saturday was so great! Thanks to everyone who attended and helped out! 

Warm Up:
Run 800m
15 OH Squats (pvc)
20 Sit Ups 
10 Burpees 

Mobility:
Back Roll In Overhead Pos. 
Armless Prayer 
5 Squat to Stand 
Shoulder Distraction 

Strength:
Overhead Squats 
8-5-3-3-3-3

WOD:
2 Rounds for time of:
20 Thrusters (95/65#)
8 Burpees 
20 Sumo Deadlift High Pull 
8 Burpees 
20 Jerks 
8 Burpees 
20 OH Squats 
8 Burpees 
20 Back Squats 
(**use 1 barbell only, no rack on rig)