WEEKEND INFORMATION
Saturday
9:30am – Free Wod Saturday
Bring your friends and your family or just come try us out for a free workout with Coach Rafael!
Dynamic movement prep
Group warm up
Strength
Bent over barbell row
5-5-5-5
Skill
Agility ladder drills
And
Pose drills
5-7 minutes
Wod
3 rounds for time of
50 wall ball
10 clean and jerks 135/95
Mad mobi
Knee on the wall
Roll quads
Roll calves
Stretch calves
Press ups