101013

WARM UP

400m run

10x leg swings (5 per leg)

15x air squats

1x walking lunge (front to back of box)

Dynamic stretching with bands

Skills day

Pistols

Strict Pull-ups (band ok)

Double Unders

WOD

3 Rounds (5 mins work, 2 min rest)

3 HSPU

5 KBS 50/35#

7 Abmat sit-ups

HOLIDAY SCHEDULE:  All regular classes on Friday and Monday are cancelled.  Coach Dennis will coach a Friday and Monday WOD @ 0900.   

"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-