Friday 150403

There is pain that hurts you…..and there is pain that changes you ~Unknown

Sunday there will NOT be open gym from 12-2p. Enjoy Easter Sunday!

Dynamic Warm-Up-Mobility

Prepare for..

WOD: “Nancy”
Five rounds of:
400 meter run
15 Overhead squat  95/65, 75/45, 55/25

Cool Down

Competitors or athletes wanting to improve your Fitness level:
Every :15 sec for 10 min:
1 muscle up 



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