Yomaira 3 year anniversary, Happy Bday Ryan L

HOW TO: PUT JUMP ROPES AWAY

Strength/Skill: Single-arm DB Shoulder to Overhead

  • 3 x 5 each arm, every 2 minutes
    • 3 rounds of 5 reps with each arm, every 2 minutes

WOD: Pyramid, for time

  • Run 3 laps
  • 25 Ring Pushups
  • 50 Single-arm DB Thrusters, alternating every 5 reps (50/35)
  • 25 Ring Pushups
  • Run 3 laps
    • 18 min cap
    • In case it rains, Row 50/35 cals instead of run
      • Coaches may need to stagger heats if it rains

The News:
Recipe of the Week
Oct 28, 2017 – Halloween Party
Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party