WOD 07/07/17

                                           And don’t tell us you are going to get in shape first…. You are amazing already and we will help you meet your goals faster than ever.                                                                    The first step is walking through the door – we’ll help you with the rest.

This Friday is Free Friday again! Come try out a class on us, at 5 am, 6 am, 8:30 am, 12 pm, 4:30 pm, or 5:45 pm.  

Skill work: Clean and jerk practice

WOD: Five rounds for time of:
10 Kettlebell or DB clean and jerks, 53/35 lbs
3 Muscle-ups

Post WOD mobility: First rib mobilization with barbell, then, upper trap. stretch, 30-60 seconds each side; pec. minor stretch on rig, 1 minute each; bank robber pec major stretch, 1-2 minutes; Downward dog, 2 minutes

11:00 am Strength Class: MEU


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