Workout of the Day


A. Movement Prep
1) Group Warm-Up (game)
2) Shoulder Dynamics
3) 2 sets of: 20 sec Hang/20 sec Plank
4) 2 sets of: 5 Pull-Ups (strict)/5 Pushups

B. Strict Press, Bench Press, or Push Press, take 20 minutes to build to a heavy double
*If feeling good, continue to a heavy single. 

C. 20 minutes of GOAT Practice


Performance and Competition

Rest Day


Gymnastics Cancelled

There will be no gymnastics WOD tomorrow at 7:30pm as coach Dan is writing a final.

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