Just a reminder that we will be having the Hallden farewell potluck this Friday at 6 is. Please bring a healthyish dish to share and the recipe. If you bring chocolate, chocolate cake, or chocolate chips you will still be allowed in. Also beer wine and any other liquid is acceptable. If you are unsure what to bring meat is a pretty simple staple in the Paleo diet.
Prep
5 min aerobic warm up
3 position shoulder stretch
3X
10 hollow rocks
20 Bar taps
30 second bottom front squat position with an empty bar
Strength
Thruster+ Push Jerk + Split jerk =1
1-1-1-1-1-1-1
Build to a heavy single without dropping the bar througout the complex
Conditioning
10 min AMRAP
15 unbroken double unders
15 Wall ball shots 14/20
Recovery
Row 500m at an easy pace
Seated dumbbell external rotation x 6/side x3
Double bully
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