Warm-up:

3 min Jump Rope

10 Wall Squats

10 Leg Swings

10 Pass Through

10 OHS

Lunge Complex

20 Shoulder Circle

Strength:

It’s make up day because we are starting a 16 wk Strength Cycle on Monday, and we need weights to put into spreadsheets.

So if you don’t have a 1RM for Push Press, Deadlift, or Back Squat take the first 20 min of Class and work at 1 or 2 of the movements. Be ready Monday with your numbers. This Cycle will put us into the Open.

WOD:

10 min AMRAP

5 KBS Right Arm 24/16kg

5 KBS Left Arm 24/16kg

10 ABMAT

20 DU’s