Welcome Teagan and Myra the Nathansdottiers.
Warm-up: 3 Rounds of 10 Air Squats, 10 KB Swings, 10 Sit-ups, 10 Push-ups.
Strength: OH Squat / Ring Dips
(5+5)5
Build your OH Squat weight to 80% by the 5th set.
WOD: FRESH AIR
For Time:
3 Rounds
400m Run / 500m Row
15 OH Squats 115/75
5 Muscle-ups
Icing: Shoulder Mobility with Bands. Spend at least 6 min.