Wod & Whiskey – coming soon guys!

Women, Wod & Wine Night

It was lots of fun and exciting!

Men – your turn is next!


dynamic movement prep

Group warm up

3 rounds for quality
12 bent lateral raises
12 front raises
12 lateral raises

L-sit holds
Accumulate 4 minutes

In 7 minutes
Build to a heavy 3 rep push press.

3  rounds of

4  minute amrap
6 squat snatch.   (95,65)
9 lateral barbell burpees
12 abmat sit ups

Rest 1 minute between rounds

Mad mobi
Shoulder bully
Press ups
Shoulder band stretch
Hamstring up n over

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