Monday, September 16th 2019

We’re Switching over to Wodify October 1st. Please see C.J. ASAP to update your payment info so we can make a smooth transition.


Warm Up:

400m Run
10 Air Squats
30 Second Dragon Pose L
30 Second Dragon Pose R
30 Second Half Split L
30 Second Half Split R
10 Cat/Cow
20 Alternating Torso Twists
10 Wrist, Elbow, Arm Circles

Strength:
Back Squat
3-4 Minutes – Squat warm up
Then
5x3 85% of 1RM
*Rest 2 Minutes between sets*

WOD:
5 Rounds for Time
12 Wall Balls 20/14
25’ Single Arm OH DB Lunge 50/35
12 DB Box Step Ups 50/35