New News: 
- This Saturday we will be venturing to Crossfit Klew to participate in their annual local hero workout, "Appuzio." This will be our third year going and as always we would love to have a great showing. If you intend on dropping in this weekend, please send Klew an email confirming your arrival(sooner rather than later) so they can get heats and numbers squared away.
Addition: On Saturday: Klew will be writing a check for 50% of their in store purchases towards the Appuzio foundation. Show up ready to get some swag. 

200 Meter awkward walk (one hand KB overhead, one hand dumbbell at side)
3 Rounds
7 Gymnastic Ring Row
6 Strict Knees to Elbows
5 Tempo Push-Up (2020)

E2MOM for 5 Rounds: Strict Press
1: 75% x 5 reps
2: 85% x 3 reps
3: 95% x 1 or more reps
4: Rest
5: 30% x 30 Reps

6 Rounds for quality
6 Strict Chest to Bar Pull-Up(with spotters)
25 OH sit-up 
25' Handstand Walk (sub 1 round the world. switch directions each round)

5x12 Dumbbell Pull-Overs+ME overhead tricep extension