WOD - Mon, Oct 17There will NOT be a 715pm Class on WEDNESDAY October 19th.Warm-up3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:200-ft DB farmers carry20 BW step-overs20 hollow…

WOD - Sun, Oct 16There will NOT be a 715pm Class on WEDNESDAY October 19th.Warm-up<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation</p><p><b>3 sets:</b><br />:30 Echo bike<br />– Rest…

WOD - Sat, Oct 15There will NOT be a 715pm Class on WEDNESDAY October 19th.Warm-up<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation</p><p><b>1 set:</b><br />20 alternating single-leg deadlifts<br />1:00…

WOD - Fri, Oct 14There will NOT be a 715pm Class on WEDNESDAY October 19th.Warm-up<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation</p><p><b>1 set:</b><br />50 single unders<br />100-ft DB…

WOD - Thu, Oct 13Warm-up<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation</p><h4>WITH A PARTNER&nbsp;<br /><b>1 set:</b><br />Partner 1 | :40 row<br />Partner 2 | :40 alternating scorpion stretch<br…

WOD - Wed, Oct 12Warm-up<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation<br /> </p><p><b>2 sets:</b><br />1:00 jumping jacks<br />:20 hollow rocks<br />:20 bent-over rows BB<br />:20 shoulder presses BB<br…

WOD - Mon, Oct 10Warm-up<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation</p><p><b>AMRAP 5:</b><br />50-ft bear crawl (25-ft down and back)<br />50-ft walking lunges<br />50-ft broad jumps</p><p><strong>KB Swing Review:</strong></p><p><b>2…

WOD - Sun, Oct 9Warm-up<p><strong>2 sets:</strong><br />:30 PVC pass thru<br />:30 push-ups<br />:30 scap pull-ups/ kip swings<br />:30 wall squats<br />– Rest :10 between movements and sets.<br /><br /><strong>2 sets:</strong><br…