Workout of the Day:

1) Coach Led Warmup

2) 5 rounds for time of
10 Ring Dips
100m Pinch Grip Carry 35/25
100m Run

3) Mobility/Stretching

Competition Programming:

1) Deadlift - Work up to a 3RM and then 5x2@ 95% of todays 3RM

2a) 3x10 Good Mornings AHAP
2b) 3x7 Bentover Rows AHAP

3) 4 rounds for time of
10 Strict Pull-ups
15 Walking lunges holding a 45/25lb plate overhead
20 Calorie Cycle

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277