1. Follow this link to sign up for classes: CLICK HERE
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Rack Pulls - Build to heavy set of 3 and perform sets of 3 until failure. Set pins in rack just below knee cap. Static hold the lock out at top on 3rd rep
1 Prowler Push, 2 sled drags *medium pace
100 Burpee Pull-ups
*Coach's note: try something you suck at. Mary, or Nicole for example.
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