Thursday, September 3rd
Welcome back Zach 2 - We have missed you this summer
Warmup: 21-15-9 ~ not for time
slam ball over the shoulder
ring pushups
banded Sumo squats
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Strength: Dead Lift 6x3 ~ Increasing Load
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WOD: "Jackie"
1000 meter row
50 Thrusters 45/35#
30 Pullups
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Endurance: meet at Elm City CrossFit @ 6 am
1, 2 or 3x 2 mile repeats ~ 3 minutes rest between each set