Happy Monday Morning

Classes start at 6:00am with Rachel and end at

6:00pm tonight, can’t make a class drop in to

open gym. 

WEAR LONG  SOCKS

Skill and Strength today

Warm up

• 6 cat cow
•  10 wall angles
•  10 wall facing slides use bands to pull apart hands 

10 min of rope climb!!!   if you are climbing for time and need the rope the entire time, please start after the others have gone.  That way no-one is waiting and everyone is HAPPY !! Otherwise share the ropes!

Wod   EMOM Gauntlet style 20-30 min

•  row or assault bike
•  box jump
• rope climb
• HSPU

Assessory  3 rounds

• cat cow
• wall angles
• wall facing slides