Classes start at 6:00am with Phae and finish with finish with Release at 6:00pm.

Teens class today at 4:00pm

 

 

Calling all girls

Warm up 

Assessories plus release forearms, ankles, pecs and butt, foam roll posterior chain

Start

Bench squats 5 5 5 5 5

alternate

10  ps S L D L   …..  light- moderate weight if you’re doing Linda

 

wod chose :  Linda is done alone, Fran and Wendy can do done together

 

1. FRAN , 21 15 9 pull up and thrusters 95/65 /Scale rings, bands 
2. WENDY, 150 wall balls / Scaled 75 
3. LINDA, 3 bars of death /Scaled MW 

 

Assessories  2 x

10 kneeling landmine presses with both hands.  do not break  the posterior chain

10 deltoid medial raise

10 S A press with kettle bell

2x duck walk