Friday – 121101

Great work on “Tommy Mac” Today! Most people finished. I have to apologize to the 5:30am class for getting you off to a late start which caused most people to stop a couple sets short of finishing. The good news… you get to do it again at the end of the month! Bad news… you have to do it again.

We are still working out the details for the kids fitness class. If your child is interested please make sure you’ve signed up HERE.

November’s Daily Challenge is… Pistols. 10 Pistols (each leg) every day! DEMO

We have a Kiosk now! High Tech. I know. Anywho, from now on, please sign in when you arrive so we can track attendance.

WOD

10 min of Rope Climb practice

-then-

For Time:
Run 400M
30 Deadlifts @ Bodyweight
Run 600M
20 Deadlifts @ Bodyweight
Run 800M
10 Deadlifts @ Bodyweight

-then-

3X10 GHD Situps
Shoulder Mobility (Band Stretches, PVC Stretch, Mobility Ball)

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