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ARE YOU COMING TO OUR SELF DEFENSE SEMINAR AT 12 TODAY?

There are still spaces so come learn some basic and realistic self defense techniques to survive and fight back from 12-2 today

Metcon

Metcon (AMRAP - Reps)

Partner WOD!

3 Total AMRAPs (5 min each)

5 min:
6 Squat Snatch (95/65)
12 Medball Clean (20/14)
*Rest 4 min
5 min:
7 Squat Cleans (95/65)
14 Thrusters
*Rest 4 min
5 min:
8 Back Squat
16 Wall Ball (20/14)

In 2 person teams with 1 partner working at a time.

Switch out as necessary. Work should be evenly distributed between both partners.

Everything taken from the ground. No Racks.

Out of Town WOD

10 ROUNDS FOR TIME: 10 BURPEES RUN 100M

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