Pre-WOD Mobility: Lat Stretch and flexion mob. with band, 2 min each side
WOD: 7 Rounds for time of:
6 Knees to Elbows *Unbroken
8 Wall balls 20/14 lbs *Unbroken
12 Russian KB swings (53/35 lbs) *Unbroken
Post-WOD mobility: Bicep and Tricep smash on barbell in rack, 2 min each side
-Post Paleo/Zone Challenge Assessments are being scheduled for this Friday and Saturday. If you plan to conclude the challenge please schedule a time on the sign up sheet at the gym.
-Next week we will resume all of our 6:30 pm regular classes, running Monday thru Thursday. This class will now be a structured WOD time, open to all that have completed Essentials or OnRamp. The gym will still be open to those who have completed a skills check off as well. If you have not completed a skills check off, this is no longer an appropriate Open Gym time for you, but you are welcome to schedule a check off with Steph or Jesse.