WOD

02.11.18

This week-end we are OPEN!!!

SATURDAY – Mobility Class @10AM , Classes @11 & 12AM

SUNDAY – Class @11AM

WARM UP

General & Specific

STRENGTH

Overhead Squat from the Ground – 10′ EMOM – 5 reps @climbing (working on position and technique)

WOD

4 rounds of:

21 M / 18 W Calories Row – 15 M / 12 W Calories Assault Bike

15 DB Push Press @45/25lbs

9 M / 6 W Chest-to Bar Pull Ups

This week-end we are OPEN!!!

SATURDAY – Mobility Class @10AM , Classes @11 & 12AM

SUNDAY – Class @11AM

WARM UP

General & Specific

STRENGTH

Overhead Squat from the Ground or Front Squat- 10′ EMOM – 5 reps @climbing (working on position and technique)

WOD

4 rounds of:

21 M / 18 W Calories Row – 15 M / 12 W Calories Assault Bike

15 DB Push Press @30/20lbs

9 M / 6 W Pull Ups

This week-end we are OPEN!!!

SATURDAY – Mobility Class @10AM , Classes @11 & 12AM

SUNDAY – Class @11AM

WARM UP

General & Specific

STRENGTH

Overhead Squat from the Ground or Front Squat- 10′ EMOM – 5 reps @climbing (working on position and technique)

WOD

AMRAP 12-15′:

90″ Row – 90″ Assault Bike

15 DB Push Press

10 Jumping Pull Ups

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