Adrian

Saturday Mar 17 2018


Please join us this morning for our 8:15am free community workout. Join us for a great workout and afterwards if you have any questions the owner (grant) and operations manager (justin) will be on hand all morning to help answer them. 
Have a great Saturday
1.) "Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
*2.) 10 Back Squat every 2 minutes for 10 minutes @ approx 50%
*3.) Every 2 minutes for 10 minutes complete Clean Complex @ approx 70%
3 Hang Clean Extension
1 Clean & Jerk
*4.) 3 rounds
30 GHD Sit-ups 
30 Dumbbell Thrusters 25/15lb
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Community WOD, ran 5K.
Cartwheels rather than forward rolls
Community WOD
🍀
30” then 24” box
19:53 - 5 minute PR
*2.) complete @ 195# raw / Smashed Laura's hamstrings
Wall walks quickly turned into floor flops. Free WOD with Ness