090115

*if you havent already, download the app "sugarWOD" and look for our box. This is a much better way for everyone to keep up with progress, percentages and each other. Use this as an encouragement tool to each other and way keep your PR's accurate instead of totally relying on the whiteboard at the box.. Look forward to seeing you all tomorrow in BRIGHT SPIRITS!!! :)

Warmup

5x5 RDLs

3x15 GHD situps

3 rounds:

50 DU

12 Kipping HSPU

Stregnth:

work up to ONE heavy set of 4 reps

Oly:

7x2 80-90% pause power position snatch

Met-con:

100 DU

21 thrusters (95/65)

21 C2B pullup

75 DU

15 thrusters (95/65)

15 C2B pullup

50 DU

9 Thrusters (95/65)

9 C2B pullup

1.5 mi. run for time!