Annie’s Evil Twin

REMINDERS

Saturday – Open Gym 9:30am

Please bring a donation for the soldiers

Items Needed: Crew Socks, baby powder, personal items, gum, water balloons, water guns, beef jerky, protein bars, etc.

10:45am – Re-Flex

10:45am – Kettlebell Seminar (please register)

Sunday

7am – The Hero Course – please bring a donation

9am – Re-Flex

6pm – Re-Flex

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)

Deadlifts

5-5-5-5

15 touch n go deadlifts

Wod
Annie’s evil twin
50-40-30-20-10
Double unders
Hand release push ups

Mad mobi
Lat band stretch
Shoulder bully with a kb
Press ups
Pigeon

 

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