Partner skill building: 3 attempts to find max handstand walking distance (partner holding feet if necessary) WOD For time, move from ground to overhead in teams of two: WOMEN 3900 lbs MEN 5700 lbs *you can have two bars if mixed couple, one partner works at a time Working partner must stop every 5 reps […]

WOD run 200m (street and back) 4 front squats run 200m 8 front squats run 200m 12 front squats 200m waiter carry (left arm to street, right arm back) 25 pull-ups 200m waiter carry 25 pull-ups *front squat weight 105/155, waiter carry 25/45

Rest Day Hit the mobility

WOD Tabata (20 secs. on 10 secs. rest for 4 minutes on each movement) pull ups kb goblet hold step ups 25/35 kb & 20/24 box double unders ring dips Class Schedule Change -Starting Monday sept 9 we will no longer have the 9:30 class. Sorry for any inconvenience.

WOD 21-15-9 of; Power cleans 65/95 Push ups Squats Sit ups STRENGTH BACK SQUAT, max reps using 50% of your max (done in one set, once bar is dropped/racked you are done)