Tuesday, October 15th 2019

Please Check-In for class the day/night before using the Wodify App. Starting November 1st, this will 100% be enforced. If there is no one checked in for class, a coach is not required to be present. If you don’t know how to check in for class all of our coaches can show you how.

Warm Up:
400m Run
1 Minute Sumo Squat Hold
10 Inch Worm Walk Outs
10 Cat/Cow
20 Alt Torso Twists
10 Alt Crossovers
10 Wrist, Elbow, and Arm Circles

Strength
3-4 Minutes Back Squat warm up
Every 2 Minutes for 12 Minutes
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WOD
For Time
10-9-8-7-6-5-4-3-2-1 - Front Rack DB Squat 50/35
1-2-3-4-5-6-7-8-9-10 - Deadlift 225/155