WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Oct 25 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Poltergeist(Time) 500 meter row, 400 meter run, or 2 minute bike 3 rounds not for time of: 10 Air Squats 10 Leg swings (side to side/front to back) 5 kip swings Down - high knees Back - butt kicks Back – bird dip 10 double unders 10 cherry pickers (touch the ground in front of you, between feet, behind heels, stand up and reach high) 5 wall balls 1 min of rest Skill/Strength: Warm up to working weight (Form before weight) 3 rounds for time of: 20 Wall Balls, 20/14 lbs 15 Pull-ups 10 Hang Power Cleans, 135/95 lbs
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