Monday

HAPPY MONDAY!!
Interested in competing in the individual NLI with us?? Register today before the fees go UP!! Theres plenty of divisions and we are all in it to have a awesome time!! So... Register here

For the Final Open WOD....15.5!!!

Warm Up:

Run 800m

Stretch out Hip Flexors (samson stretch

and Quad stretch against Wall)

10 Leg Swings each leg 

10 Air Squats

10 Burpees

Run 400m 

30 Double Unders

20 Sit Ups

WOD
15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

**This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed.

**We will have a "buddy" to make sure you are going BELOW PARALLEL :)

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