*Stop in Saturday morning the 29th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) “Kelly” – 5 rounds AQAP:

400m Run

30 Wall Balls 20/14

30 Box Jumps 24/20

Extra Work:

2) Dumbbell Z-Press: 5 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

3) Kipping Pull-up: 10 minutes Practice

Work on any facet of a Kipping Pull-up.

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