WOD 9/13/17

HURRICANE RELIEF EFFORT:

Monty Coggins will be teaching yoga 7 - 8 pm Thursday night, September 14 in the Red Hill Brewing Company taproom. Donate $6 for an all - levels yoga class and a beer. 100% of the proceeds will go to hurricane relief. Come roll out your mat, build community, breathe, flow, and quench your thirst to help all those who have been impacted. Please come out and support this wonderful cause!

Bullet Proof Shoulders

A1) Shoulder Press (Clean weight up)
5@70%
3@80%
1+@90%
:30 Rest

A2) Back Squat
(From the Rack)
5@70%
3@80%
1+@90%
:30 Rest

A3) 1min Max Reps Burpees
3min Rest
*A) should take 20 minutes

B) 21-15-9
Power Cleans @135/95
Pushups
*10min CAP

Competitors:
”Elizabeth”
21-15-9
Squat Cleans @135/95
Ring Dips
*10min CAP

Mobility:
Couch Stretch
Pigeon Pose
Shoulder Recovery

G.O.A.T. Work:
10 Rounds:
:30 ME/:30 @50%
Row/Bike/Sprint