September 17, 2014 Wednesday

ANNOUNCEMENT: Don't forget that we are having our Muscle Up and Handstand clinic tonight at 7pm and Saturday at 10am.  If you struggle on these movements, this is something that you should definitely show up for this clinic. IT IS INCLUDED WITH YOUR MEMBERSHIP!!!!

15 min mobility and maintenance work
3 x 10 GHD Sit-ups

3 x 10 Back Extensions

METCON
"Kelly"
5 rounds
400m run
30 box jumps (24/20)
30 wallballs (20/14)

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