120513

400m run

banded stretch

15 min Gymnastics

Strict pull-up/handstands

"5 Golden Rings"

5 RFT 
5 wall walks 
5 Burpees
5 Ring Dips
400m 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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