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Warm Up 1) Row or Rope 3 min 2) Shoulder Seq Mobility Instructor’s Choice WOD A. Push Jerk: 3,2,1,1  rest 2-3 min + 5 rounds: 5 Shoulder to Overhead 135/95lb 10 Burpees

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Today is a perfect day to crank out the challenge of the week and everyone should get a reading! 4th of July 9 AM Family Obstacle WOD and Potluck to follow. Sign up online on the Holiday Classes tab. Warm Up 1) run 600m 2) Squat seq Mobility Supine Hamstring stretch w/band, contract/relax WOD A. Back or Front Squat: 3,2,1  … Read More