Great Job today guys, well be working on some accessory movements. Ill explain some of the movements in class if you don’t know them, it will be a deload class. If you are doing the comp. on Saturday id come in and just row, dyne, roll out, and do tons of mobility. See you all at the BOX!

SWOD:

Weighted Pull Ups

GHD Sit Ups

WOD: 4RFQ (Rounds For Quality)

4 Goblet Squats

6 Chest To bars/Pull ups/ Ring Rows

8 Slamball Rotations

10 Russian KB Swings

12 Single arm front rack Lunge (6 on right, 6 on left)