Don't forget to register for the open. It starts this Friday. We will do all open wods on the Friday after its announced. If you have any questions ask a coach and we will help.

Warm up: quad stretch

2 laps

Inch worms

Spider walks

Quad stretch

Walking knee hugs

Duck walk

Duck hops

High knees

Butt kicks

Karaoke down and back


Strength: 10 min EMOM

Preform 1 power clean + 1 hang squat clean + 1 front squat AHAP




5 min AMRAP

5 thrustes 95/65

5 burpees over bar

Rest 2 min

4 min AMRAP

4 thrusters 95/65

4 burpees over bar

Rest 2 min

3 min AMRAP

3 thruster95/65

3 burpees over bar

Cool down:

Barbell roll out of quads