WOMEN'S WINE AND WOD THIS FRIDAY AT 6PM! FRIENDS WELCOME 1. Gymnastics: 16mins :40on/:20off Hand Stand Hold Hollow Hold Arch Hold Kip 2....

1. Back Box Squats: 6 sets of 3 reps, starting at 50%, add as you go. 2. 4 Rounds for Time: (12min cap) 10 Power Clean & Push Jerks...

1. Deadlifts: (16min) 4 sets of 4 reps every rep w/ a 3 sec decent All sets between 60-75% 1RM 2. PARTNER WOD 12rds For Time. Switch...

1. 4rds NFT (16min) - Strict Press: 3 reps, with a 10 sec pause overhead, from the floor. - Weighted Pushups: 8 reps, adding 2. 14min...

1. 1-1/4 Front Squats: 5 sets of 3 reps, starting at 55%, add as you go. 2. 4rds For Time: 12 Wall Balls (20/14) 15 Box Jumps (24/20) 30...