TODAY'S W.O.D:

A. Every minute for 10 minutes:
     1st minute: Sotts Press for the Clean, 45 seconds
     2nd minute: Hanging L-sit, 45 seconds

B. Every minute for 15 minutes:
    3 repetitions of 1 ¼ Back Squats @ 75% of bodyweight

C. “Quinn” three rounds for time of:
     400 meter Run
     50 Sit-ups
     50 Back Extensions
*Last completed on 06/24/15.

D. Mobility 101 @ 10:00 am:
     Points of Interest – Knees/Adductors/Abductors (Inner/Outer Thigh)

E. Strength 101 @ 6:00 pm:
    Mobility for Shoulders/Lats/Hips/Ankles
    Overhead Squats 10-8-6-4-2-1-1-1 repetitions for loads. 

 Record scores to Members Area. 

Always great seeing our members from the past!!!

Always great seeing our members from the past!!!

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