Wednesday 5.18.2016

Know a college student home for summer? How about a recent High School graduate looking to stay fit before beginning freshman year? If so, have them contact us to learn about our summer rates!

Know a college student home for summer? How about a recent High School graduate looking to stay fit before beginning freshman year? If so, have them contact us to learn about our summer rates!

Warm Up

General Warm Up (6:00)
Partner Up, 4x1:00 Rounds
1. Hand Tag
2. Calf Tag
3. Hand Tag
4. Calf Tag

Shoulder/Overhead Prep. (2:00)
3 Rounds:
10 Pass Throughs
8 Around The Worlds
6 Pike Push Ups (Increase Pikieness with each round)

Rope Climb Drills (10:00)
*See Coach

HSPU Drills (6-8:00)
*See Coach

WOD - Primary Focus

"High Sparrow"

AMRAP 15:00

10 HSPU
1 Rope Climb

Accessory Work - Secondary Focus

1. Tabata Flutter Kicks x 8 Rounds

2. Russian Twists 3x15 reps

3. Mobilize your body

Gatorz Sunglass - Made in the USA