Friday September 27, 2013

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!deadlifts-big-muscles

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>

Accessory Lift

Snatch grip RDL (Romanian Deadlift)

5 X 5 65% DL 1RM

WOD   21-15-9 for Time

BW DL and 24″ box jumps