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Today begins a new month please remember monthly dues and to sign up for classes you plan on attending!
Purchase Punch Card Monday Warm Up: 2 Rounds 10 kips (feet together, focus on range of motion) 10 hollow rocks 10 supermans THEN 3 Rounds 8 dead hang 8 ring dips 90 secs rest in between sets These should be completed with a partner(teams of 2) to help spot. Do each set without dropping from the bar or rings. If you need a band, use one, but really challenge yourself. These are consecutive, not 5+3 or 4+4..Complete 8 at a time. WOD: For 20 minutes: Run 400 meters. Rest precisely the time of the previous run. Post Distance to comments. |
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