Ladies Night was AWESOME!

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We had an AMAZING Women, Wod & Wine Friday Night!

Thanks to all the ladies who came out!

Dynamic warm up

Group warm up

Skill
Killing/butterfly pull-ups

50 heavy Russians

Wod
Deadlifts
10-8-5-3-1  by feel.  Flat back.

Rest

Then
3 rounds for time of
25 kb swings 1.5/1.0
20 goblet squats
12 burpees

Mad mobi
Press ups
Pigeon
Keg stretch
Shoulder bully