Friday, June 7th 2019

Keith Messina is your guest coach tonight for 5PM and 6PM. 

There is no 4PM open gym today.

Warm Up

400m Run
10 Inch Worm to Push Up
30 Second Downward Dog
20 Alternating Torso Twists
Wrist, Elbow, & Arm Circles


Strength

5 Sets – 3-5 Weighted Push Ups + 6-8 Weighted Hamstring Curls (Use the rings)

Rest 2 Minutes Between Sets

WOD
”CHALLENGE ACCEPTED”
For Time (12 Min Cap)
24-20-16-12-8-4
KBS 55/35
V Ups
Pistol Squats