Father & Son Wod

Wade and Zach Aubin working on 13.1 together.

REMINDERS!!!

Saturday

9:30am – Open Gym

11:00am – 13.5 – come out and cheer on the competitors!!

Stronger  Faster Healthier Rep will be here for 13.5 with samples

7pm – CELEBRATE THE END OF THE OPEN

The Dig Pub

Cypress Creek Road!

Sunday

9:00am & 5:00pm

REFLEX! You will need it after 13.5!

 

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength
Split jerks
3-3-3-3

Wod
3 rounds for time of
20 kb snatch
20 hand release push ups
40 double unders

MaD  mobi
Shoulder band stretch
Kb shoulder bully
Roll calves bb
Keg stretch

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