Warm-up:

3 minute Jump Rope

Lunge Complex x2

10 Wall Squats

10 Leg Swings

10 Arm Circles

10 Waiters Bow

15 Back Ext.

Strength:

Low Bar Back Squat 1RM

then

5 min Shoulder Press Test

may not rack the bar for 5 minutes, and hands may not leave the bar. You can rest in the rack position and the hip, but not behind the head.

WOD:

7 minute AMRAP

15 KBS 24/16kg  RX+ 2pood

15 ABMAT

Don’t forget our 1 Year Party is this Saturday at 7pm