WOD-May 18

Saturday Chef Kim from Food Intuition is coming to show us how to prep some healthy snacks and treats at 10am. If you can come let us know so you can register. Sunday we are hiking Duncan's Cove at 10am.  
3 sets  Back Squat x 4-6 reps @ 3011 External Rotation x :30 Ring Rows x 15 reps Prone Shoulder Dislocates x 8 reps Superman Squat x 5/5 or Static Single Leg Squat x :30 Then Complete as many rounds and reps as possible in 12 minutes of: 5 Strict Pull-ups 10 Kettlebell Swings 20 Wall Balls You can win one of these 40 oz water bottles! How ? ! I will let you know during class today. 

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