6:00am, 5:30pm, 6:40pm-7:10pm mobility

Hero WOD:


30 wall ball shots

30 sumo deadlift high pulls (75/55)

30 box jumps

30 push press (75/55)

30 calorie row

30 push-ups

10 back squats (body weight)***

3 rounds

*** or roughly 60% of your 1 rep max

**  please take into account that is a relatively lengthy work out and that it includes a rower. Depending on how many athletes participate,  we may need to stagger the start, which could result in class running over a bit.


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