TODAY' S W.O.D:

0800 CLASS: 

A. Bring Sally Up – Back Squat Challenge
Follow along with Back Squats to the tune of “Bring Sally Up”. Each time the song sings “Bring Sally Down” sit in the bottom of your squat until the song says “Bring Sally Up”, then you can stand to full extension. No resting the bar on the ground. Penalty for resting the barbell on the ground. Penalty = TBA. Load to be determined.

B. Four rounds for time of:
20 Burpees
20 Box jumps (24”/20”)
20 GHD sit ups
500m Row

0900 CLASS – TEAM W.O.D:
A. Teams of 2 will complete the following stations for repetitions. The time at each station is 4 minutes. Stations must be completed in order. Only one partner may work at a time with station 1. Partners may work at the same time for the remaining stations. One point will be given per movement. One point will be given per 100 meter Sprints. Record total points to Members Area. 

1) Pull-ups
2) Burpee broad jumps
3) Sit ups
4) Sandbag walking lunges (LTBD)
5) Slam balls (50lb/25lb)
6) Wall balls (25lb-10ft/16lb-9ft)
7) Toes 2 bar
8) Box Jumps (24”/20”)
9) 100 meter Sprints 

Record scores to Members Area.

M.I.A. Have you seen Megan? Please tell her we miss her and want her back in class!

M.I.A. Have you seen Megan? Please tell her we miss her and want her back in class!

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