*Holiday hours: regular hours this weekend, Monday only 9am.
Who’s in for Sunday at 9am?!

Skill – 10mins HS hold/walk practice

Then,

EMOTM 12

5 HSPU

15 Medball Sit-ups (20/14)

Then,

10rds – 30ON/30OFF

Weighted Planks (45/25)

Strength WOD:

KB FR SPSQ (back foot elevated if able) – 4x6R/6L 

Strict Pull-ups – 5 regular grip, 5 reverse grip, 5 wide grip, 5 narrow grip – 2rds

30 Banded pull downs

30 Banded pull aparts (palms up)

“When your work speaks for itself, don’t interrupt.” -Henry J. Kaiser