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