Due to this morning’s rain, we unfortunately have to cancel our Park WOD yet again… The good news is that there will now be an 8 AM and 9 AM class tomorrow here at the gym
There are only 3 SPOTS LEFT for Coach Nick’s Level 2 Advanced Barbell class that starts on May 5th! The class will be held on Tuesdays and Thursdays at 5:30 PM for 6 weeks (12 classes). Email him ASAP (nick@missioncrossfitsa.com) if you are interested!
WARM UP
200m run
:30 Drills (x2)
Jacks
Lunges
Arm Circles (:15 each)
Bar Hang
Handstand hold
Lunge to instep
Push-ups
STRENGTH
3 Sets:
Lateral Raises x 15
Banded pull aparts x 25
Supine tricep extension x 15
OH banded pull aparts x 15
WOD
12 min AFAP
(Start over if you make it!)
2 thursters (95/65)
2 box jumps (24/20)
2 KBS (24/16)
4
4
4
6
6
6
…
12
12
12
