Saturday, 092014

Goodluck to Lynn, Mel & Bill in their Masters Comp on Sunday at CF 508. If you are free, swing by and support. 

A. Split Jerk Wave 3.2.1.1.1.1.1
B. EMOM x 10 x 2 reps @70% of A 
C. AFAP
 10 Deadlifts 315/225, 10 muscle ups, 10 hang power cleans (225/133), 10 Muscle ups, 500m Row , 10 Muscle Ups 
D. Shoulder Rehab / Recovery 
******Comp Training will have a Complex for Bar work + wod above + Team format.  
10a we begin our warmup. Join us!

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