AO: f3rollingstone
Q: Pox
PAX: Pox, Vespa-Odell
FNGs: None
COUNT: 2
5:29 I was wondering I should head back to bed as the high winds and flood watch appeared to scare away the Pax, but then arrived Vespa-Odell and we got rid of the cozy partner WOD for another week and focused on improving our strength and skills with a little personal training

WARMUP: assualt bike for 2 min and PVC warm-o-rama
THE THANG:
Back squat instruction
3X5 tempo back squats

Overhead squat work
3×5 OHS

Pull-up skills development
3×5 negative tempo banded pull-up
MARY: couch stretch
ANNOUNCEMENTS: none
COT: prayers for those effected by hurricane