THURSDAY 3-9-17

HAPPY BIRTHDAY TO JOSEPH BACIO, I hope 17.3 is everything you could wish for on your special day !!!

Everyone stay tuned to the live announcement at 3 pm today!!

WARM UP
3X including 3 runs πŸ˜ƒ
100 m run
10 legs wings
10 down dog floss
10 Ring rows
10 sec chin up hold
10 airsquats

 

WOD FOR TIME
Partner:
Buy In – 1600 m run(together)

Then:
(Alternate with Partner – 10-10 all movements…9-9…8-8)
10-9-8-7-6-5-4-3-2-1
Pull Ups

box jumps
WallBalls

BUY OUT- 1600 m run(together)

 

 

CORE WORK 3X

10 SHOT GUNS

10 Hallow w/ PVC add 5 lbs for advance

1min plank

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