Warm-Up / Skills

3 min Zone 1
Lunge Complex
10 Wall Squat
10 Arm and Hip Circles
10 Pull-up
5 min Shoulder Mobility

View Public Whiteboard

Metcon

10.20.30.30.20.10
Wallball 20/14
Box Jump 24/20 Pause @ top
Step Down Off Box!
200m Run after each rnd w/ Ball

Cash-out 43 Candle Sticks “NFT”

Happy Birthday Brian and Frank

Result Type: Time

Hannah putting her hard work in the gym to action….