Thursday, July 2, 2015

This is the start of our 3rd year at 163 E. St. Charles Rd. Happy Anniversary to us all!!! Mobility and Warm-ups, that is the main objective for today! Spend at least 20-25 minutes using foam roller, bands for stretching, lacrosse balls and any thing else that will help you restore.

Max Effort: EMOM 8 minutes

2 Squat Cleans, add weight each minute, begin at 55% of base

WOD: 10,9,8,7,6,5,4,3,2,1 Kettle bell snatches (55/35)

1,2,3,4,5,6,7,8,9,10 Air Squats

Keep in mind that we will be open on Friday, July 3rd from 9-11 am. We'll be doing a team WOD that morning. Please come in for a good way to kick start the 4th weekend. Shooting to start the WOD between 9:30 and 9:45 am. We want you to enjoy the weekend so this will be very doable for all participants!