Team WOD

Please note - Monday, Columbus day we are open for normal classes.

What is the best way to relax?

Dynamic Warm-up

High Kicks, Cross High Kicks
Quad Stretch & Reach, Knee to Stomach
Walking Sampson Stretch, Inch Worms
Side Shuffle w/ Arm Swing(“moving jumping jack”)
Butt Kickers, High Knees
Skip & Reach, Backwards Skip & Reach
Single Leg Broad Jumps(alternating), Burpee Broad Jumps

Metcon (AMRAP - Rounds and Reps)

In teams of Two, alternating complete exercises, complete as many rounds and reps as possible in 10 minutes of:

200M Run
15 Kettlebell Swings
10 Wall Ball Shots

Rest until the running clock reaches 15:00, and then…

Metcon (AMRAP - Rounds and Reps)

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 10 minutes of:

5 Toes to Bar
5 Burpees
100 M Run

Cash Out

100 Burpees for time!!!

Out of Town WOD

100 Burpees for time!!!

Followed by a mile run

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