Fri-Yay

Did you see the new gear??? All items are $22. Please pre pay/order by Monday 9/23. 

Thank you!! (Venmo, cash, check, card on file... you choose). 

WOD 9/20/19

Complete as many rounds as possible in 12-minutes:

•70/100 Calorie Row
•50 Barbell Overhead Squats #33/45 (empty bar)
•30 Knees-to-elbow 

Core: 

3 rounds of:

•30 sec Grasshoppers
•20 sec Rest
•30 sec Alternating Hanging Knee Raises (bring both knees to right arm and repeat other side)
•20 sec Rest
•30 second Alternating Leg V-ups
•20 sec Rest 

Extra Credit Accessory:

2-3 sets of:

•8 Incline YTWs
•5 Clock Lunges (each side)
•10 Glute Bridge + Rotation