Fri. Sept 29, 2023

Unfortunetly we will have limited classes NEXT Friday OCT. 6th: 9am & 12pm only

&

CLOSED SAT OCT. 7TH

4min ALT EMOM (2rds)

- :20 Hollow + :20 Arch Hold

- :40 Kips w/ pause in each position

*1min Rest between EMOMS

11min Alt EMOM (3rds)

- 10 Kips, ring or bar

- :40 Ring Turnovers

- :40 Hip to Bar or Arch/Swing/Drift

- 1min Rest

9min AMRAP

400m Run (500m Row)

5 Ring Muscle Ups (5 Push Ups + 5 Pull-Ups)

Mobility Finisher