WOD-6/19/19

Warm up: 20 jumping jacks 10 burpees 20 kettle bell swings 10 goblet squats Mobility: 2x 30 seconds Spiderman lunge Pigeon pose Straddle Couch Strength: Back Squat 1 X 10 @ 50% 5 X 5 @ 70% 1 + @

Hello, we start our new schedule 10/26/20 7am, 8am, 1pm, 5pm,6pm! Look forward to seeing you all either at the box or on Zoom! Warm-up 2 rounds: • 10 Band Pull-a-parts • 10 Band Passthroughs 10 Band O

Warm up: 200 meter run 1 round: 10 scapular pull ups 10 ring rows Mobility: 1 min PVC Y Rig stretch Floor Shoulder stretch Couch Strength: Bent over row supinated grip: 5x5 165/115 Conditioning: 1