11/9/2016

Hump Day!!!  Thanks for working so hard this week everyone!  Just a reminder thaat if you're lifting heavy and in particular, if you're dropping heavy weight, please do so near the back of the gym, just in front of the rack.  It's reinforced there, so it can take the beating we give it.   If you need more direction, please ask a coach.

WOD

 Long run

-from gym to middle school
middle school north to
5th street
5th Street East to Elm
Elm south to gym

FIT
6 rounds on the 3 minute of:
16 Bulgian split squats
8 GHD sit ups
4 manmakers