*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) AQAP:

800m Run

100 Walking Lunges

35 Burpees

15 Rope Climbs

35 Burpees

100 Walking Lunges

800m Run

Extra Work:

2) Band Pull-aparts: 100 not for time

Switch between over and underhand every 10 reps. Focus on quality, not speed.

3) Single Arm Dumbbell Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Keep it strict.

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