Finally Friday!

Apparently... Some of you are "sore" so let's try this recovery WOD today!!

7 Rounds for time:
7 Burpees
7 Sit ups
7 Jumping jacks

Now that you're recovered, work on mobility, a skill or a lift for 15 minutes.
Mobility - Shoulder (options One, Two, or Three)
Skill - Muscle-up
Lift - STRICT Weighted chest to bar pull-ups 4 x 5 (heavy, NOT maximal) rest 1 minute between sets

PS... HAPPY NOVEMBER!!!!! Join us for the Long Beach Turkey Trot Thanksgiving Morning!!!
Also anyone up for RUNNING CLUB TOMORROW!???? 6:45am Georgie ;)