Kara Webb receives the Spirit of the Games Award.

 

Strength: 5×3 Weighted strict pull up (HAP)

Full range of motion on these ladies and gents!!!!

 

Metcon:  3RFT

7 Power Cleans (155/105)

15 Toes-to-bar

20 Burpees

Cool down:

Foam roll lats, traps, glutes. Lizard pose, partner front rack barbell pnf. 

Partner dead hang and push. (this is done on the pull up bar one hangs the other pushes on the back between the shoulders, push the athlete forward as far as is comfortable to help stretch the back)