Thursday 171012

Pot Luck Sign Up Sheet is hanging up on the community board, be sure to mark down what you will be bringing to our Halloween Party/Lift off on Friday October 27th. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  “Lucky 7″

Every 7 minutes, for 21 minutes (3 sets) for times:

600 M Row

20 Push Press 45/30 40/25 30/20

15 Med ball V-ups

**Scale down as needed. Ask your coach for help. 

RomWOD: 18- 22 Minute  

COOL DOWN

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