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.