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