Last Day of Testing: and no you can not row

Last Day of Testing: and no you can not row

Saturday Schedule:

There will NOT be Barbell on Saturday, but normal classes at 8:30 and 9:30. We have lot of athletes competing at CrossFit Nines Whiskey Throttle Throwdown all day! Make sure if you can head over there and show your support for your fellow North Sound Athletes. 

Strength:

10 Minutes to Complete

100 Banded Good Mornings

80 Band Pull-Aparts

40 Ring Rows (Feet Elevated)

20 Strict Pull-Ups

* Yes you have to do this, why can't you do a kipping pull-ups or the butterfly? Your shoulders and back are not stronger so yes you should not half-ass this.


Conditioning:

Nancy

5 Rounds 

400m Run

15 Overhead Squats (95/65)

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