Wednesday – 062817

6 a.m.’ers improving that overhead position. Wendy is even sneaking a nap in.

New shirts are in and they look awesome!  Remember the black flowy tank tops are spoken for, those are not for general sale (right now).  All the other shirts are fair game.  Please use the clip board on top of the cubbies inside and write your name and how many shirts you took and what kind of shirt.  The pricing will be the same as last time for the T-shirts, $25 for one or $40 for two.  The girls tanks are different than last time, they will be $20 per shirt this time.  Thank you so much for the support and I hope you guys like them!

Review GHD sit-ups, bent over rows, and ring push-ups.  Then:

EMOM for 20 minutes:
In the 1st minute, perform 15 GHD sit-ups
In the 2nd minute, perform 8 bent over rows going AHAP.
In the 3rd minute, perform an unbroken set of ring push-ups
In the 4th minute, rest

There is no score for this EMOM.  Careful on those GHD sit-ups!  It’s been a little while since we have done those!

Workout of the Day
AMRAP in 10 minutes:
15/12 calories on the rower
12 snatches (75/53)
9 burpees

This workout should limited strictly by your motor, not by the weight on the barbell or the burpees.

Post your scores to the Whiteboard.

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