Here guys and gals – we will have a little fun today (I promised the testing results, but they will be posted for tomorrow as I would like y’all to watch this video today please….).  With the Bring Sally up WOD, 1 song and some specific task to do when this is playing…I will let this video do the talking:

https://www.youtube.com/watch?v=AuaUKaraydQ

And here is the rest of the story:
Mobility/Skill Squat Test 1:00min Couch Stretch :45sec Each leg Shoulder mobility

SWOD – 20 Minutes to complete 4-5 Rounds as your Goal.
Health SWOD  – A.1 – ManMaker (With no weight, Push Up, Touch Right hand to shoulder, Push Up Touch Left hand to shoulder, Stand up Squat = 1 Round) (Goal 2-3 Rounds in time period) A.2 – OH Plank Hold A.3 – Turkish Getup 1/1 A.4 – Row Perform 1:00min Plank as A team * Switch when A.3 Completes a Turkish Getup on Each Arm
Fitness SWOD A.1 – ManMaker (Goal 2-3 In the time period) A.2 – Handstand A.3 – Turkish Getup 1/1 A.4 – Row Perform 1:00min Plank as A team * Switch when A.3 Completes a Turkish Getup on Each Arm
Performance SWOD Same As Fitness
Health WOD Bring Sally Up, Bring Sally Down Back Squat (Use dowel Only)
Fitness WOD Bring Sally Up, Bring Sally Down Back Squat M= 33#-95# W= 22.5-65# Performance WOD Bring Sally Up, Bring Sally Down Back Squat M = 115#-135# W = 75#-95# Cool Down Lead Group through Mobility to Recovery From Sally ☺