8.13.18 Fire Alarm

A. Group warm up B. WOD demo C. On the 3:00 x 7 Rounds:400 Meter Run12 Goblet squats 53/35 *rest with any time remaining in round* *if you are not able to run 400m within the 3 min timeframe scale run to 200m. Goal is to get rest time EACH round D. Tabata handstand...

8.8.18 Chipper Jones

A. Group warm up B. WOD demo C. For time:25 Walking lunge steps20 Pull-ups50 Box jumps 24/2020 Burpees25 Sit ups20 Knees to elbows30 Kettlebell swings 53/35 (r)30 Sit-ups20 DB/KB hang snatches 53/35 | 10 per arm 25 Back extensions (supermans)30m single arm OHL | to...