Coach Ashley and Ross Shaeffer, Channing, Sami, Esmae and Tilly - You have touched the lives of every one of us in the box and we are all better for having known your family. Best wishes on your new adventure. You will be dearly missed.
Warmup
50 Air Squats
40 Double Unders
30 GHD Back Extensions
20 C2B Pullups
Strength
3x20 Deadlifts
WOD - "Tilly!!"
4 Rounds
3 min Rounds
1 min Rest Between Rounds
15 Front Squats (135/95)
5 Box Jumps (38/32)
Max Double Unders in time remaining
*30" box + 2-45# or 1-15#
REC
Spend 5 Min Arm Wrestling - Be safe people, we don't want injuries!
“Many people will walk in and out of your life, but the true friends will leave footprints in your heart.”