Wow Wednesday!

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Weekend Info

Saturday

9:30am

Open  Gym – Free Community Workout

10:30am

Conquering the Kettlebell

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Sunday

9:00am – ReFlex

10:30am – Skillz &  Sprintz

6:00pm

Nutrition Seminar

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Dynamic movement prep

Group warm up

Practice muscle up skills.
5-7 minutes
Turnovers
Swings
Bottom dip holds.

Max muscle ups in 3 minutes
Or
max c2b pull ups in 2 minutes
Or
Max pull ups in 1 minute

Rest

Wod
800 meter run
50  hand release push ups
50 abmat sit ups
800 meter run for time

MAD MOBI
Knee on the wall
Roll quads
Hamstring up n over
Pigeon
Bully

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