Saturday
FREE COMMUNITY WORKOUT
9:30am
Bring your friends, family, co-workers and enemies! We will have a great time and workout!
Dynamic warm up
Group warm up
50 heavy Russian swings
Banded shoulder warm up.
30 Turkish get ups
Front squats
3-3-3-3. At tempo 42X1
That’s 4 seconds down
2 second pause in the bottom
X up afap
1 second hold at the top.
Score weight
After each set of squats perform 7 air squat jumps squats afap.
Wod.
4 rounds for time
35 double unders
20 kb swings. (1.5/1)
10 hang power cleans 95/65
Mad mobi.
Press ups
Hamstring up n over
Roll it band
Roll calves on bb