Wednesday, September 13, 2017

Lauren Wins!


Lauren's design is the winner for the fall shirt. You guys are a grumpy bunch, this was the only design with more than 50% yes votes.

She's going to touch it up and then we'll get the pre-order form out. Pre-orders will get it at cost. It will be a limited edition and we won't print a second run, so don't miss out.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 8-5-3x5

Accessory/Skill

5 heavy swings between strength sets

Group Workout

EMOM 10:
10 kettlebell swings at a challenging weight 

then 

5 rounds:
15 box jumps
10 push ups

then

2 minute hollow hold



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