The weekend!

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WEEKEND NEWS

Saturday

9:30am – Open Gym

 

Dynamic warm up

Group warm up

30 strict toe 2 bar 2 second negative

Then.

WOD
13.3
Amrap in 12 minutes
150 wall ball for time 20/14
90 double unders
30 Muscle ups

Then immediately following
Build to a heavy 1 rep clean & jerk in 5 minutes

MAD MOBI
Knee on the wall
Hamstring up n over
Press ups
Pigeon.

 

 

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