With the Festivus games coming up we thought it would be a great idea to start doing the WODs that are programmed for the competition at our Friday night socials. The socials will start up again after the September long weekend, mark your calendars and join us whenever you can! Most importantly you NEED to get signed up, it will allow us to have a much more successful competition knowing our numbers so we can plan. Head over to http://festivusgames.com and sign up NOW!
Prep
Focused shoulder mobility
600m run
Coach's choice dynamic
Strength
Strict Press
1-1-1-1-1
Weighted Pull ups
1-1-1-1-1
Conditioning
5 RFT
500m Row
7 Thrusters 75/115
* If rowers are an issue we can have some start with conditioning while other do strength or do a 500m run instead.
Recovery
Easy walk or row
Banded lat pull downs x50
Shoulder stretches with bands
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