Tuesday 9.11.18

 Matt & Jose, 2017

Matt & Jose, 2017

Gunner Notes:
1. FIND YOUR NERF GUN(s) and BULLETS NOW!  Go to Walmart, order on Amazon, raid your kid's toys -- do whatever it takes to get your hands on your Nerf Gun.  The 6th Anniversary Party is in 12 days -- WHOOP!

Skill:
Every 90 sec for 12 min:
Station 1 - Butterfly Pull-Ups x 5-10 reps (make these as technically proficient as possible) or Pull-ups 5-10 reps/ring rows
Station 2 - Overhead Shoulder Stretch with Plate - 5 reps.  10 sec hold on last rep.
Demo Video:  https://youtu.be/ioKisYontp8

WOD:
“Boat Race”
3 Rounds:
500 Meter Row
400 Meter Run

Mandi Reading