A very big congratulations to all of our champions from this weekend!
Katie Crowe: 7th (American Open)
Crystal Riggs: 15th (American Open)
Lynn Gay: 1st Place (Silver Fox)
Greg Smiley: 5th Place (Silver Fox)
Cassidy Watton: 2nd Place (Malibu Spartan Race)
Michelle & Claudia: 11th Place (Babe Brawl)
Christina & Liz: 14th Place (Babe Brawl)
WARM UP:
5 x 250 M. Row
*Rest 1:00. Try and keep pace under 1:40/1:50.
Then:
Mobilize shoulders
SKILL:
3 x 60 Sec. Weighted Plank
*30 Sec. break.
LIFT:
Front Squat
5×5 @ 70%
WOD:
“CHAMPION”
18 Min. AMRAP
9 Pull Ups
12 Shoulder to Over Head (115/75) (95/65) (75/55) (65/45)
15 Air Squats
POST WOD:
Roll & Mobilize
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