Friday 063017

Post wod mobility is a must

Post wod mobility is a must

July 4th Holiday Hours
Saturday and Sunday July 1 & 2 - Normal Hours
Monday, July 3 - 630, 830, 930AM Classes; Open Gym until Noon
Tuesday, July 4 - 830, 930AM with Mat

"Spring Loaded"
5 Rounds for Time
200 M Run
15 Burpee Box Jump Overs (24"/20")
15 Wall Balls (20/14)

Coaches Note: This is a great day to work on your unbroken wall balls. If you know you'll do them unbroken, can you increase the cycle time of your reps?
Nail your squat portion of the wall ball. WIth a rushed squat, out of position, on your toes or any other things happening, the throw will most likely have issues as well.
A good squat will lead to a good throw.