Tuesday, September 22nd

Welcome to the main class Curtis
 

Warmup: 10 minutes of

3 wall walks

5 pullups

7 ab mat situps

9 KB goblet squats

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Strength: Sumo Deadlift 5x5

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WOD: 8 min AMRAP

1 Shoulder to OH 135/95#

1 Chest to Bar Pullup

2 Shoulder to OH

2 Chest to bar pullups

3 Shoulder to OH

3 Chest to bar pullups..... until time is called

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Endurance: meet at YMCA Pool @ 6 am ready to swim ~ Coach Joe

2(5x100 meters, 10x50 meters) Self regulated rest between set