102213

Warm up

banded stretch

SWOD

Press W/U

75% x 5

85% x 3 

95% x 1

WOD

"Helen"
3 RFT
400m run
21 KBS 50/35#
12 pull-ups

"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

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