Wod Warm Up
21-15-9-21
Partner Squat Thruster Throws
Push Ups
Sandbag Carries up Stairs 2 trips
66-80 lb bags
One Arm Press 15 per side
Planks 30 seconds
Repeat Twice
60 sec rest
2 Rounds
Bands Pushdown 30 secs
Face pulls 30 secs
30 sec rest
3 rounds
500 m row
GREAT Workout by all
Welcome back Gideon from Double Knee Surgery!!
Welcome back Matt ( who puked in the bathroom after everyone left!!)
Nice guys....Hopefully I can come back this Saturday! Miguel you look spent! Ryan...you are getting some pipes!
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