Today is the last day to Pay as you WOD $5.00
New member applications must be processed by end of day Monday 9/30 for
October Classes. Download an application form or grab one at the box.
Saturday 9/28 is Foundation class only. 8:30-12:30am
RSVP with email for attendance if you have not already done so.
Bring hydration, towels, a snack and clothes to WOD!
Warm Up-20 minutes
1K row/ foam roll and lacrosse balls mobility
3< Walk outs R/L x5, 20’ box jumps-step downs x5, lite KB goblet squats>
Snatch grip RDL (Romanian Deadlift)
5 X 5 65% DL 1RM
WOD 21-15-9 for Time
BW DL and 24″ box jumps