WEEKEND NEWS
Saturday
9:30am – Free Community Workout
Dynamic warm up
Group warm up
Skill muscle ups.
5-7 minutes
Then
Build to a heavy 1 rep front squat in 7 minutes
Then.
WOD
13.3
Amrap in 12 minutes
150 wall ball for time
90 double unders
30 Muscle ups
MAD MOBI
Knee on the wall
Hamstring up n over
Press ups
Pigeon.