Flight Simulator/Shoulder Accessory Work

[youtube https://www.youtube.com/watch?v=Tgx10XDKgOQ&w=560&h=315]Friday July 21, 2017

WOD "Flight Simulator" 20 min cap 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Consecutive Double Unders* *DU's must be performed unbroken.  You must come to a stop before starting next round. **x3 for all Singles. If a stumble or stoppage you must begin at the beginning of the round.

Accessory Work: 4 rounds Rest 60sec between rounds -1/2 box around the world -4hspu -8 shoulder taps (right is 1 - left is 2) -return to start position with around the world **decreasing numbers each round (4hspu-8 shoulder taps/3hspu-7 shoulder taps...)

Warm Up: :40/:20 OH In Place Plate Lunges Jumping Squats Push Ups Mountain Climbers Dive Bombers Plate G2OH Plate Halos Calf Stretchx2

0500 Mercedes S 17:38 Kate RX 10 Up Debbie RX 40 Down Katie RX ---- Mike F S 19:52 Jim N RX 20 Up Rachel P RX 30 Up Tim B RX 45 Up Louis RX 20 Up

0600 MKMC RX 8:56 Jocelyn RX 30 Up Jeny S 105 Up Jennay JX :) Kelley S 75 Up Vin RX 10:59 Curtis RX 11:59

0700 TPC RX 11:27 Matt G RX 19:10 Matt C S 120 Up Jose JX 14:50 Tim G S 12:20

0900 Jaymi RX 18:03 Meghan T S 16:49 Ron S 40 Jeremy RX 50 Up Brett RX 17:08 Kristy RX 45 Up Jesse S 150 Coffey RX 10:14

1000 Mar S 105 Down Lynne S 15:17 Erin G RX 45 Up Sarah RA S 18:35 Jen S 45 Down Marcus S 135 Up John P RX 35 Down Kevin RX 6:56 Chris RX 10:22 Jack S 120 Down Matt D S 120 Down Julio S 105 Down Malopy S :) Nick K Lifting Amy K S 120 Up Faarooq S 90 Up Estefania S 120 Up Maria S :)

4:00 Sinker S 17:04 Gary RX 19:20 Mrs. Reed S 150 Up Paul S 17:40 Genelle S 150 Up

5:00 Matt S 16:26 Leanne S 135 Down Meghan S 17:13

6:00 Lori RX 19:04