Monday

Thanks to all who came out for the BEER MILE! This was a very fun event!

Keeping things constantly varied by throwing beer in the WOD

WOD

Clean and Jerk

3-3-3-3-3-3-3

Let's work some skills....

10 Wall Walks

2 min Handstand/ HSPU

10 Ring Dips

2 min Muscle Up Progression

10 Plange Tucks

2 min L- sit on Rings or Paralettes

SWIM

Following warmup (100 free, 50 back, 50 breast X2 OR 3);

25 easy, 25 race pace, 25 sprint X3, 75m kick

do this without recovery for 3, 4 or 5 rounds.

Cool down- 200m drill