Warm-up:
2 Rounds
100m Run
10 ABMAT
10 Ring Row
10 Push-up
then Lunge Complex and 10 wall Squat
Strength:
Push Press 5@65%, 5 @75%, 5@85%
WOD:
30.20.10
Push Press 115/85
Pull-up
there is a 3 Burpee penalty for every time you put the bar down.
Limited Hours Friday Morning this week. There will ONLY be Wod’s at 6am and 7am. We are adding a 3pm though. There are Wod’s at 3,4,5,6pm Friday.