WARM UP 3 Rounds 200m Run 20 Jumping Jacks 20 Seal Jumps 10 PVC Pass Thrus 10 PVC Figure 8’s STRENGTH 3 Rounds: ME Shoulder

WARM UP 3 Rounds: 200m Run 10 Lunge to Instep 10 LHPU 10 Pelvic Raises MOBILITY Coach’s Choice WOD 400m Run 21 Pull-ups 21 WBS

Check out Coach Beth in the online magazine Modern Gladiator.  She’s featured in a few pictures in the article.  Way to go Beth! Don’t forget, tonight

WARM UP :30 Drills (2 Rounds) Jumping Jacks Seal Jumps Good Mornings Lunges Plank Hold Push-ups Bar Hang SKILL 10 Min T2B Skill Work then

WARM UP 400m Run 10 Inch Worms PVC Warm Up STRENGTH 15 Min to Work Up to Max Complex: Push Press + Push Jerk +

*** ONLY A COUPLE DAYS LEFT TO SIGN UP FOR TRAVIS MASH’S LEARN 2 LIFT SEMINAR THIS WEEKEND.  THIS WILL BE A 1 OR 2

WARM UP 2x :30 Drills Seal Jumps Gate Swings Lunges Inch Worms Pushups 1:00 Stretch 4x Build-up Sprints ENDURANCE 3 Rounds for Time: 250m Row

This weekend we will be having Champion Powerlifter Travis Mash come host his Learn to Lift Seminar focusing on Powerlifting, Olympic Lifting and some Gymnastics.  This guy is

This weekend we will be having Champion Powerlifter Travis Mash come host his Learn to Lift Seminar focusing on Powerlifting, Olympic Lifting and some Gymnastics.  This guy is a