Don’t forget about Gymnastics with coach Sydney tonight at 7:30. You should all be taking advantage of this. It doesn’t count against your sessions for the week and it would be very beneficial for everyone. So I hope to see you there.

1A. Front Squat
3-3-3-3; build to your heaviest from the floor
1B. Pull-apparts
10-12 x 4 sets
2. “Jackie”

Row 1000 meters
50 thrusters with an empty bar
30 pull-ups
3. hollow rocks and supermans

4 rounds
15 hollow rocks
10 supermans

Wod modifications:
Thrusters – 45#, 35#
Pull-ups – banded or ring rows