Keep your elbows up

Keep your elbows up

Keep your elbows up

Fourth of July Weekend Hours:
Please plan accordingly!

Friday, July 3rd
NO Evening classes (4:30pm and 5:30pm)

Saturday, July 4th
8:00am and 9:00am 4th of July WOD “1776”

Sunday, July 5th
CLOSED

WARM UP:

200m Run
1 Set of fence drills
10 Lunges (each leg)
10 Air Squats
5 Lunge to instep (each)
10 Push-ups
Figure 4 stretch
Pigeon stretch
15 Wall squats

SKILL:

5 X 3 Front Squats

(14:00)

WOD:

10 minute AMRAP

12 KB Swings (32/24kg)
9 TTB
6 Burpees

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