May 29th, 2017

Today we remember all of those who paid the ultimate price for our freedom. Happy Memorial Day!

Lift
Back Squat 3 x 4 @85%   1 x 6 @ 85%
Overhead Squat 2 x 2 @85% w 2 second pause in the bottom position

Posterior Chain Work
3 rounds NFT
30 good banded mornings
120ft sled push
20 single leg KB deads @70/53

WOD
4 rounds for time
6 hang squat cleans @195/140
6 bar muscleups
60 double unders

Post Wod
Row 2 k at recovery pace then 500 at 10 seconds slower than pr pace then 1 k at recovery pace

Connor MartinComment