08
11 '16
The Pyro meet is Friday starting at 6pm. The sign up sheet is by the white board. Make sure you enter your weight class, snatch opener and clean and jerk opener. Your opener should be a weight you can do for sure but also competitive.
Swimming wod Saturday at 12 until 1pm
This Sunday, free drop in to all service personnel (fire, ems, cps and military) for Remembrance day
Goals 5min
METCON
“Elizabeth”
For time:
21-15-9
Squat cleans 135/95
Ring dips
Maintenance/ Mobility 15min
Focus on splits
