Friday – 140704

Steph Marsh and America

Steph Marsh. And America.

Tomorrow, there will just be one formal class at noon. But I’ll be taking some PT sessions from 8-10am and hanging out until after the noon class clears out. Anybody who wants to get their workout out of the way early to get a jump on America’s weekend, feel free. (Pun intended.)

If you can make it to the noon though, I’d encourage it. If we have enough people going HAM at class, I’ll be sure to have some beverages on hand to kickstart the weekend.

Back Alley Peeps, come on down. And for anyone that does not have an unlimited membership, tomorrow’s class will not count against you.

Warmup

5 Minute Spealler Warmup

Shuttle Run

1 Round CF Warmup

Shuttle Run

Double Under/Row/Mobility

Partner WOD

“The History of Time”

100 Wall Ball

50 Toes to Bar

50 Handstand Pushups

800m Sandbag Carry (60/40)

50 Pullups

50 Pushups

100 Wall Ball

*One partner to carry SB; switch as often as necessary. Partition all reps as necessary.

Jesse and Brock – 22:23 (Jesse scaled HSPU to one abmat.)

Neil and Rob Carr – 21:47rx

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