Check out BRAD on the Podium!
Great job to our boys, Mike & Brad!  We’re all super proud!
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WOD:
Run 800m
20 Overhead Squats
20 GHD Sit-Ups
Run 600m
20 Overhead Squats
20 GHD Sit-Ups
Run 400m
20 Overhead Squats
20 GHD Sit-Ups
Run 200m
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*Sorry guys – we had technical difficulties with posting earlier. It should be resolved now.

Don’t forget to blog your WODs! 

Brendan and I are going to put on a complementary mini workshop to work on gymnastics basics – Kipping, Muscle-Ups and Handstands.
If you already know how to kip, we can teach you how to improve your technique to make it more efficient and quicker.. which equals better times, less wear and tear on your shoulders and more pull-ups in a clip!  If you can do a few pull-ups, but haven’t learned how to kip yet, now is the time!
If you can do Pull-Ups and Dips but haven’t got that Muscle-Up yet, lets try to make it happen!
And you all know that the more practice you have upside down, the easier handstands get!

If you’d be interested, please send me an e-mail.  -  AllisonNYC127@gmail.com
We’d like to get a feel for who would be coming.. We’ll have a cap on attendance, so first come, first serve.
We’ll probably break the groups up into beginner and advanced.  Maybe Bren will take advanced and I’ll take the newbies!  :)
If we can work it out quickly, we’ll make it happen next Sunday (28th).. otherwise it will have to wait for the weekend after the PARTY!! (the 11th)