9/21/19 – 190921

Group Warm up 

Group Mobility 

WOD  ( Workout of the Day ) 

1-10 For time * 18 minute time cap.

Front squats ( from the floor ).

Rx 155/105lbs Rx+ 205/135lbs 



Perform 1 front squat – a squat clean will also work, then perform 1 dip. Start back with 2 front squats and then 2 dips….. follow this pattern until you do 10 of each to complete the workout. The dips are to be done on straight bars! If you’re proficient at dips you could try a challenge and use the rings.


The Workout above is for the 10:00am class! 

9:00am will be a doozy!! Air squats, deadlifts, box jumps, burpees and push ups. Looking forward to seeing everyone at both classes 🙂