Thursday 3.26.15

We're closing out the 2015 Open with a bang! The Final Thunderdome is going to be sick. Bring your own food and beverage about 7:30 and let's see where the dust settles! beTHERE!

Buy In: 10 reps Banded Shoulder Complex.  Work on those tender bits (mwod posters are your friend).

Shoulder Press 2x3@60,70%, 1x Max reps@80%

then, In teams of 3 or 4 complete as many rounds as possible in 12 minutes of:

Row 10 calories,

5 Burpees,

5 Sumo Deadlift High Pull

Row 10 calories, 5 Burpees, 5 Sumo Deadlift High Pulls 45#/75#.

Mike Alley