Effective today you can now park next door at 28720 Canwood after 5pm! If your coming to the 5:30pm class please go there FIRST to park. This will take care of all parking issues between the 4:30 class ending and the 5:30 class beginning. Please follow this new rule, which will make all our lives that much easier! We are glad that we were able to work this deal out. Take advantage!
WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
Then:
Hip Mobility
SKILL:
EMOM 8
ODD: 7 Strict Pull Ups
EVEN: 7 Strict Ring Dips
*Adv.= Muscle + 6 Dips
LIFT:
Front Squat
5 @ 70%
3 @ 80%
2 @ 90%
*2 Rounds 5-3-2, then 5-3-2
WOD:
“Swing & Pull”
21-15-9
KB Swing (70/53) (53/44) (44/35) (35/26)
CTB Pull Ups
POST WOD:
50 Weighted Sit Ups w/ Weight Across Chest
Then:
Roll & Stretch
