Let's get our weekend started off right with a good team WOD tomorrow. Also I want to wish all the athletes headed down to the Tough Mudder tomorrow, Good Luck and know that you can do it, you all train hard in the gym so this should be a fun, muddy day for you all, we can't wait to hear all about it.  

1) Coach led warm-up

2) In Even Numbered Teams complete

100 Pistols
Alternating Legs
3 Rounds each of
500m Row
15 Dips
20 Walking Lunges
100 Pistols Alternating legs

3) Mobility/Stretching

Competition Programming:

1) Floor Press 5x5 using 150

2) EMOM for 8 Minutes complete
Even Minutes - 5 Push Presses using 150
Odd Minutes - 45 sec hollow hold

3) 8 Minute AMRAP of
10 Plyometric Push-ups
200m Run

4) Mobility/Stretching

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