Congrats to everyone today. You all did awesome, for some of you it was your first 5k/8k. Way to Go! How inspiring you all are! Keep up the amazing work. Also don't forget this weekend we will be doing Hero Wod "Murph" Saturday 0900, and silent auction starting at 0830.
Warm Up:
row 500m
10x air squats
15x push ups
20x mountain climbers. (10each leg)
15x wall balls
10x air squats
1x rope climb
WOD
15min Amrap
5x Burpees
7x Box jumps 24/20
9x Front Squats (cleaned from floor)
rx 95/65
B: 75/55
C: 65/45
**Don't drop the 10's- If you break a weight you buy it NO EXCEPTIONS!
** Make sure to warm up and cool down
** And yes I know, I wrote the Wod down....
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