giliosSarah and Paul getting excited for Baby G.!

Remember to do your ten minutes of pre-class dynamic flexibility work!

1.Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

2.Deadlift 50-50-50% x 5

3. “Franco” 50 Thrusters Every time you put down the bar do 10 pull-ups

LIII: 135/95lbs LII: 105/73lbs LII: six rounds not for time of 5 thrusters, and 5 pull-ups

Friday is CHARITY POKER NIGHT in Hadley!

Have Fun!