Sash and Tahir slaying Grace on the Roof. We were interrupted by someone 7 floors down (5th floor), said he got woken up because we were shaking the whole building!,… but we still finished!

Sash and Tahir doing Rooftop Grace

WOD:

2000m row
40 20″ Box Jumps
30 GHD Situps
20 Burpees
10 Muscle Ups (if you dont have a muscle up, 30 pullups and 30 dips)

Pre WOD:
Foam Rolling
Jog Stairs 1 time
Try to walk on hands across the red and blue mats without dropping feet
Hip mobility drills
Shoulder mobility drills
GHD Wheelies 2 X 15

Post WOD:
-Make sure to stretch out your chest and quads pretty good.
-If your lower abs are week, do the 3 sets of ab drills with 2 min rest between.
-Roll out your feet

Be cool:

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