Hey everyone, Have you met Jana? If not then introduce yourself and show her some Starke spirit (not the awkward kind though). Jana's new to us but not to CrossFit. She was training with our friends out in Steinbach but moved into town and thought we had some pretty awesome people here so she joined up. Welcome to Starke Jana, enjoy your gains...
Thursday 10-13-16 WOD
A.
EMOM 20
10 Thrusters @ 85/115#
10-15 Pull Ups (athletes with kipping or BF pull-ups aim for 15)
10 Alternating Back Lunges
10 Bent over rows 85/115#
B.
Skill work
Handstand skills: Athletes may use this time for handstand push ups or handstand walks. If overhead work is not in your cards then choose another skill that will challenge you.
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