Happy Veterans Day! We are open with regular class times. 

Dynamic Warm Up- Mobility Prepare for:

A. Skill:
EMOM x 15 MINUTES

MIn 1 – :40 Bar Muscle-Up Practice
MIn 2 – 5 Deadlift (Building)**
Min 3 – Flow Stretching

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.
**Build from Moderate to Heavier than Workout Weight.

(No Measure)

B. WOD:
AMRAP x 15 MINUTES
3 Muscle-Ups (Bar or Ring)
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike

(Score is Rounds + Reps)

C. Finisher:
FOR QUALITY
Max Time in Any Style Plank for 5:00

 

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