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.