* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) 4 rounds AQAP:

400m Run

30 Wall Balls 14/8

20 Knees-up

Extra Work:

2) Band Pull Aparts: 100 not for time

Focus on positioning and activation. Switch between over and underhand every 10 reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE