“I’m coming back a national champion. Masters for Ultimate is 33+ and our team won the title this weekend. I would like to say thank you to you and the rest of the Vintage staff and community for helping me to push and improve my fitness throughout the year as it made a difference in the biggest games. Thank you.” – Matthew Lyle

Congratulations Lyle and Asif on becoming national champions!

WOD
50 Strict Burpee Sandbag Clean & Jerks (each burpee includes a strict pushup)
50/30#

Gymnastics
AMRAP 5
5 Strict Unbroken Pullups
Scale to an appropriate number or band so you can maintain unbroken sets

Recovery/Mobility
3 minute seated forward fold
90 second lizard, each side