12/2 “Friday”

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Joanne giving future CrossFitter Clayton a spin on the sled. #fitness #badgercrossfit

A post shared by Badger CrossFit (@badgercrossfit) on Nov 30, 2016 at 1:21pm PST

Mobility (Before Class)

Foam Roll tspine, Banded shoulder, Foam roll quads/adductors, Couch

Gymnastics Strength

Strict Ring Dips (Scale: Pushup), Horizontal Ring Rows (Feet on box), Ring Support Hold (Scale: HS Hold on wall or box), GHD Sit-Ups (Scale: MB Situps), Bent Over Dumbbell Rows each arm, Hollow Rocks

WOD

Double-unders, Row, Bar-facing Burpees, Power Snatch (Scale: Power Cleans)