Hey Friends!
Great work on the WOD today – looked like fun? Especially with all the humidity. Looks like our students are back (And Neal)! Welcome back Friends – hope you enjoy the beauty vibe we’ve got in the gym these days. Sorry about the mess – looks like reno’s will be continuing until about the end of the week, but then the clinic will be SOOOOO beautiful.
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Strength:
8 Minute “AMRAP”:
5 Overhead Squats @60% of you 1RM
15 second L-hang (or scale up to 5 “L” pull ups)
Metcon – “Hollaback Girl”:
18-15-12-9-6-3 for time of:
Dumbbell/Kettlebell Snatch (45/50, 35, 20/25 – DB/KB weights)
Ring dips/Dips
Jumping Squats (like an air squat, but with enough hip extension that you leave the ground).
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