HAPPY BIRTHDAY TO OUR RESIDENT BAD ASS AND AMAZING COACH KATIE CROWE!!

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WARM UP:
500 M. Row (Easy)
500 M. Row (Mod.)
500 M. Row (Sprint)

SKILL:
7 Min. of Muscle Up Work
-Ring Swings / Hollow Taps
-Ice Cream Makers
-Band / Bar Transitions

LIFT:
Back Squat
2×2 @ 80%
3×2 @ 90%

WOD:
“KATIE”

5-4-3-2-1
Back Squat @ 75% 1RM
Bar Muscle Up

*Sub. BMU for Jumping BMU or Parrallett Pass Throughs

POST WOD:
Hip Mobility

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