Thursday 170720

Monday Pioneer Day 7a and 9a WOD on Monday July 24th ONLY!

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD – “Spicy”
Partner WOD
30 Burpees as a team switch every 5 reps then:
5 Rds each of
5 DB Manmakers 50/30 45/25 40/20
100m Sprint
one partner works at a time then tags the other to go!
30 burpees as a team

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  


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