Couple of quick announcements:

  1. Newest podcast episode is up! Topic was about ‘The Desire to Compete.’ You should check it out! Listen on either the ‘Podcast’ App on your iPhone OR via Soundcloud:¬†https://soundcloud.com/user-470181189/cfg007-the-desire-to-compete
  2. Captains have been posted – read about it here!

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A. Warm-Up:

3 rounds:
10 Protraction/ Retraction
10 Elevation/ depression (on rig)
30 sec Hand Stand Hold

 

B. MWOD:

Couch Stretch

 

C. WOD:

Health –

For Time:
5 HSPU
5 Burpees
10 Thrusters (95/65)
10 Pull Ups
15 Box jumps (24/20)
15 Push Press (95/65)
20 KB swings (53/35)
20 Goblet squats (53/35)

 

Fitness –

For Time:
5 HSPU
5 Burpees
10 Thrusters (105/75)
10 Pull Ups
15 Box jumps (30/24)
15 Push Press (105/75)
20 KB swings (53/35)
20 Goblet squats (53/35)

 

D. Post-WOD Recovery:

Quad Smash