Wednesday 6-13-18

ANNOUNCEMENT ON CLASS SCHEDULE

THERE WILL BE. NO 5:30 pm class on WED 13th, & Friday 16th

 

 

WARM UP 2-3 X 10 each
(For the week jun 11-16)
1 min bike
1 min Row
Spider-Man push ups
Mountain Climbers
Sit Up
Ring Rows
Airsquats

 

Mobility
20 sec L/R
Couch stretch
Cossack squat
Front rack PVC

Strength
Front Squat
-Work up to a heavy triple for the day! Try and go for something you haven’t hit before! A good reference is if you can FS it 3 times you can clean it!

 

WOD FOR TIME
21-15-9
Thrusters 95/65
Pull ups

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