John has been working daily on his mobility and it is really starting to pay off!

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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

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WOD

“1/2 GOAT DAY”

On the Minute x 20:
Odd Minute: Machine Calories
Even Minute: “Goat” Movement of Choice

*”Goat” is a word used in CrossFit to describe a movement that is challenging for us
*Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
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5FRx

SUNDAY REGENERATION
For Total Reps:
1:00 Max Hollow Body Rocks
1:00 Max AbMat Sit Ups
1:00 Max Bodyweight Glute Bridges
1:00 Max High Plank Shoulder Taps
1:00 Rest