REMINDER – We will be CLOSED this weekend as many of our athletes will be competing at the Central Florida Throwdown. Come out and show your support!!
 
A. Skill:
12min to 3RM Weighted STRICT Pull-Up
OR
Find the least helpful band that allows you to do 3 STRICT pull-ups. If you’re in between bands, try just putting your knee in the band.
 
B. MWOD:
Banded Overhead Shoulder Distraction – 3 x 30s ea side
 
C. WOD:
9min AMRAP –
50m Waiters Walk Left Arm (25%/20%)
50m Waiters Walk Right Arm
25 KB Swings (53/35)
*Note: %’s above are off your body weight