Monday, October 5th

This day in 2009! Humble Beginnings and we are still here :)

Warmup: 15 Minutes of

10 Calorie Row

10 Banded Pull Aparts

10 Banded Deadlifts

10 Banded Single Arm Press (each arm)

10 Banded Pushups

10 Banded High Pulls

10 Banded Squats

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Strength: OHS 3x6

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Oly Practice: Deadlift 1x4, 6x1

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WOD: 5 Rounds for Time

7 Hang Clean & Jerks 135/95#

6 Chest to bar Pullups

5 Toes to Bar

400 meter run