Friday

Warm Up:

Row 500

10 OHS w/ PVC

10 Pull Ups

10 Push Ups

10 Walking Lunges

10 Shoulder Dislocates with PVC

repeat one time all of it

WOD:

100 Air Squats 

 8 Rounds of:

  Squat Clean Thruster x 8 (75/55)

  Deck Squat Burpee Box Jump x 8

100 Air Squats

  

  *******NOTE:  WE WILL BE IMPLEMENTING ONLINE CLASS SIGN UPS AS OF THIS COMING MONDAY!!  PLEASE SIGN UP IN ADVANCE FOR THE WEEK AHEAD FOR ALL CLASS TIMES YOU WANT TO ATTEND.  WE WILL LIMIT THE SIZE TO 12.  THIS WILL HELP WITH THE AMOUNT OF EQUIPMENT AVAILABLE******