We are almost to Friday….18.4! How many of you are coming to the Throwdown on Friday? What an awesome way to spend your Friday Night with a WOD, food, music, prizes, photos, etc…. Let us know if you are coming by putting your name on the whiteboard, we want to make sure we have enough food for everyone!!

6:15 Striking  WOD

Dynamic Warm-Up – Mobility
Prepare  for..  

A. WOD:
15 Min AMRAP
200m Run
7 Medball Cleans 20/14
6/3 Pushups

ROMWOD:

Frog
https://youtu.be/KKLRpTXA3k0

Saddle Eagle
https://youtu.be/GSJ3Xa93gXs

Supine Twist
https://youtu.be/GSJ3Xa93gXs

Happy Baby
Hip Flexibility – Half Happy Baby Pose | Yoga Tune Up

STRONGMAN:
Find your heavy log bar push press x3

Then

20min (work as a team)
Log bar push press x3
Assault bike 20 Cal
Log bar row x10

Cool Down: Ride-Row 3-5 minutes flush, static stretch upper & lower body

 

 

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