Thursday - CrossFit

 Some of the Boys @   CrossFit Bytown: LGBTQ Throwdown

 Some of the Boys @  CrossFit Bytown: LGBTQ Throwdown

500m+ Arm accessory

500m Row
2x12 Kneeling Banded Lat Pull Downs
2x10 PVC Pipe Pass Throughs
2x10 PVC Wrist Mobility

shoulder mash block+ball

Strict Pull-Ups (Accumulate 40)

Pull-ups without a kip

Metcon (Time)

30-20-10 deadlift 135/95
25 ft hs walk
Du 90-60-30

Dan Shrum