WOD-6/24/19 Happy Birthday Mike O’Keefe !!!

Warm-up • 200 m sprint 2 rounds: • 30 sec Flag Pole • 30 sec Pigeon Pose (L/R) • 30 sec PVC Y stretch 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats. Strength 5x10 • Pendlay Row Increase

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