Tuesday

Only one OPEN Workout left to go! Join us this Friday for 17.5! Come workout then  enjoy..cheering, food, and beer! Everyone welcome, bring the family so they can see you in ACTION! 5:30pm this Friday! 

Warm Up:

2 Rounds

Run 200m

1 Min Plank Hold

30 Russian Twist (15/10#) slam ball

**Group Stretching of the Hamstrings :) 

Lift:

Hang Clean 

8-5-3-1-1.....

WOD:

Happy Birthday Miss Amber! We love you tons! 

3 Rounds for time of:

30 Walking Lunges 

20 Burpees 

10 Power Cleans (115/75#)

Rest 2 Min 

3 Rounds of:

10 Pull Ups 

15 OH Plate Sit Ups (20/15# slam Ball :) 

**Mobility/Yoga is this Thursday at 6pm! Come try it out!