Mike Bray’s last day! We wish you all the best Mike! You have been a great friend!!!


Goat training!

20 min EMOM:

  • Min 1: Weightlifting goat
  • Min 2: Gymnastics goat

Weightlifting options: Overhead Squats, Cleans, Jerks, Snatches, etc.

Gymnastic options: Muscle ups, handstand fun, C2B pull-ups, butterfly pull-ups, T2B, etc.


For time:

  • 500 m Row
  • 50 Wall Balls
  • 5 Curtis P’s

A Curtis P is 1 power clean+2 Lunges+1 Push Press.

L1: 20/14, 95/65
L2: 14/12, 75/55
L3: 12/10, 65/45

7 min time cap!

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