Sunday 050717

Cassi leads the nooners through the wod

Cassi leads the nooners through the wod

EMOTM 21
1: 3 Hang Power Cleans - Ascending
2: 100' Prowler Push (Empty)
3: 10-15 Calorie Bike

After Party
3 Rounds Not For Time
12 Banded Good Mornings @ 2111 - From standing - 2 second lower - 1 second pause, 1 second raise, 1 second pause.
10 Banded Tricep Push Downs @ 21X1 - From standing with hands on band - Push down as quickly as possible, hold 1 second at the bottom, 2 second slow raise hands, pause 1 second at the top.
15 GHD Sit Ups