SCORES CAN BE FOUND HERE. 

Blind Draw Competition tomorrow starting at 9:30 for spectators.  Competitors should show up at 8:00.

No Saturday WOD- unless you are one of the 80 people signed up.

Stoked!

Buy In: 12 reps- band shoulder dislocations, band ohs, band pull aparts.  Downdog progression. 

Hang Power Snatch 1x5, 1x3

Power Snatch 1x3, then 5 singles.

Corbin's Farewell WOD:

Isa-Grace

Complete 15 power snatches and 15 power cleans and jerks for time. (85/135)

post time, stoked factor and farewell messages to Corbin (his handle is Core-Been) to comments.

Buy In: 12 reps- cat/camel, bridges, side-lying bridges, ghd sit-ups, back extension, toes to bar, burpees.

In 20 minutes complete as many rounds as possible of:

Run 400 Meters

5 reps squat clean and jerk 85/115

5 pullups

post rounds to comments.

Buy In: Foot,ankle, calf self-care: Smash your soles by standing on the lacrosse ball.  While seated use the ball to mash around your ankles and shins.  Grab a PVC pipe and smash your calves.

Tabata Row for Cals

Tabata Run Ten Meters (10 meters=33 feet)

Tabata Hollow Body Holds, lying down

Tabata Ball Slams (20/50)

Tabata Double Unders

one set flows into the next. 

Post perceived rate of exertion (per movement on a scale of 1 to 10) to comments.