Hoodies are officially ordered. COMING SOON!!!

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

WOD

Warm-up

3 rounds of:

200m run or 300m row

20 Back Squats w/pvc

10 Push-ups

5 Pull-ups

1.

50 KB Swings (American Style)

30 Jumping Lunges

40 Medball Cleans

20 Push-ups (hand release)

30 Single KB Swings, 15 each arm (Russian Style)

10 Burpees

(15 minute time limit)

2.

100 Medball partner sit-ups

*sit across from partner and toss back and forth with each sit-up

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