WU for the week is
3 min Row, Run, Jump rope or Dyne


6 Min Casual Circuit
5 Wall Squat
  7 Goblet Squat
  1 Length Walking Lunge
Half Length Yoga Inchworm ( 5 sec hold in plank, up-dog, down dog, toe touch)

6 Mins to work on YOUR mobility issue (hold positions for at least 90 seconds)
*we are going to start doing this on practically a daily basis. Because everyone is so different (based on their atheltic history, injuries, occupation etc) .. Your job is to diagnose your movement patterns. Where are you tight? Check the mobility board or ask a coach for ideas…do some homework and search the Mobility WOD site.

12 mins to work up to a 5 Max Weighted Chin-up
over the course of 6 sets (every other min)


10-9-8-7-6-5-4-3-2-1 Front Squat @75/65% BW
10-20-30-40-50-60-70-80-90-100 Double Unders


Amrap 15
6 Front Squats
20 Double Unders or 10 Burpees.


Spin the wheel as a class…then roll out lower body.

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