W.U. 

  • 4 laps
  • 500 meter row
  • 3 minute jump rope
  • foam rolling
  • 15 iron crosses

Mobility

  • 50 Wall Balls

GHD sit up 5 reps after every 10 reps *we only have one of these so wait for a coach to show you how to use this

W.O.D. 

30 MINUTE EVERY 2 MINUTES EMOM (every minute on the minute) 

  • 50 yard sprint 5 Box Jumps M(30 inches) W(20 inches or tire jumps)
  • 50 yard sprint 5 Box Jumps M(30 inches) W(20 inches or tire jumps)
  • 3 Strict Pull-ups or 5 ring body rows or 3 Bar Muscle Ups