GYM IS CLOSED MONDAY FEBRUARY 17 2020 FOR FAMILY DAY 

Warm up 

finisher 

SURPRISE ROPE TRAINING TODAY !!

LEARN WRAP, J AND HOOK, BEGINNERS PLEASE HANG ON ROPE OR DO LYING DOWN PULLS 

 

WOD

10 MIN OF  ROPE CLIMBING

Cardio Blast

5 minute run

5 minute row

5 min bike

5 minute skip

Finisher

weight plate

10 GTOH

8 OH from kneeling up up down down

8 ps back lunge with rotation

12 pull downs with bands or dowel