Wednesday 9.23

Order fall apparel by following this link here. You must order by October 1!

Today was Dave Horton’s birthday (pictured). Dave turned 60 today (Tuesday). I think I speak for everyone when I say I was shocked he was even 50. Proof that age is just a number and health and fitness keep you young. 99% chance Dave outlives me. Happy birthday Dave!

WEDNESDAY
Strength: Front Squat (From Floor)
4-4-4-2-2-2

WOD: Half “Cindy”
10m AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

S: Jumping Pull-ups
L1: Banded Pull-ups
Rx+: CTB Pull-ups

Extra Work
1. EMOM 12m
3 High Bar Back Squat @ 80% 1rm

HomeWOD
CORE
100 Hollow Rocks
100 Supermans

WOD: 5 Rounds
25 KB Swing/Weighted Object Ground to OH
20 Goblet Squats
10 Plank Side Shuffle (5′ each direction)
10 Side to Side Shuffle (10′ each direction)