Thursday, 7 November 2013

Friday November 8th 2013

Awesome job to everyone that came in to do the WOD today!! My favorite quote was "It looked hard, do I figured I better come do it" Way to embrace the suck everyone, we all suffered together.  My motivation? Watching Jacey do it 7 months pregnant... props!!! 

There is a few of us meeting up at the gym at 5:00 tomorrow (Friday) to work on some skills and socialize.  Join us if you can, the more the merrier! 

Prep 
10 Scapular push ups 
10 Scapular pull ups 
10 Banded air squats 

Strength 
Strict pull ups/ Negatives/ L- Pull ups 
5x5 

Conditioning 
1 Bar Muscle up OR Strict ring dip 
5 HSPU
10 Pistols 

Recovery 
50 Hollow rocks 
Hip mobility 


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