Reminder:  schedule changes occur on TUESDAY!  545am becomes 515am and 615am.  8am on Tuesdays and Thursdays instead of 7am.  Friday’s 7am bumped to 715am.

Please congratulate Leila, Karen, Jason, Joanie, Jon, and Amanda for the accomplishments this weekend in the competitions.


Monday’s WOD:

Strength:  Sumo Deadlift  8x3reps at ~60%.  Work on speed up.

Skill:  work on pistols.  do approximately 20 on each leg if you are able.   if you are not able to safely do these, work on squat depth.

Tabata (8 rounds 20 sec on/10 sec off):

Squat Jumps

Hollow Holds

Walking Lunge (nothing in hands)

Back Extensions OR One Leg Bridge


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