101613

Warm up
200m run
Walking lunge down and back of box
15 shoulder pass w/PVC 

SWOD
Press w/u
80% x 3
85% x 3
90% x 3 

WOD
800m run
5RFT of "Cindy"
5 pull-ups
10 push-ups
15 air squats
800m run

"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."

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