THUR02JUL2015

Limited Holiday Schedule & Community WOD!

Friday: 830AM & 1200PM Classes Only
Saturday: 10AM Community WOD & Open Gym Until 12PM
Saturday we will be doing a fun version of Fight Gone Bad. Perfect and FREE for Friends and Family! If you prefer to avoid the crowd we will have Open Gym 11-12PM. 

WOD

Mobility
3-5 min of T-Spine
5-7 min of Ankle & Hip Mobility
5-7 min of Shoulder Mobility

Conditioning
4 Rounds, NOT For Time:
500M Row
15-20 Hollow Rocks
5-7 Strict Pullups (Add weight if easy)
5 OHS w/ 3 second pause in bottom (60-75% of 1RM Snatch)
Record best Row time

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