Monday August 11th

 Farewell  john ADAMs, Good luck in Vancouver

Farewell john ADAMs, Good luck in Vancouver

Banded Bully Stretch
then
2 Rounds
10 PVC PASS
15 PVC OHS

Warm up

Row 1000m

Strength 
Overhead Squat (8-4-2-2-1-1-1-1-1)

MAX OHS OFF RACK

Metcon (Time)

5 Rounds
5 OHS 135/85
15 Wall Balls 20/14

Time Cap 12min

Dan Shrum