Announcements

September month challenge: 1km Run test and KM run challenge.  How many km will you complete this month? 

09/12/2017

Buy In: ankle mobility (instead of squat hold) THEN 3 rounds: 5/side jack sparrows, 5/side banded side stepping squats, 10 samson lunges
Skill: Back Squats: 5 sets of 8 every 3 min. start at 60%
WOD: 15 min EMOM:
1st: 50 DU
2nd: 8-10 dips
3rd: 1-2 rope climbs/ 10 hanging knee raises 

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