SUMMER PARTY this Saturday!
Great Island Common in New Castle
Pot Luck BBQ
Stop by anytime between 3 – 8pm
Hope to see you all there!
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
50′ bear crawl down
50′ farmers carry back
10 push-ups
10 pull-ups
10 hollow rocks
Mobility
Quick shoulder mobility
Strength
HS work – 15 minutes to work on your HS/HS walk.
Come prepared to focus on your progression and how to make this hour effective in getting better at being inverted.
WOD
“Purposeful Behavior”
In a team of 3, complete 4 rounds
45 KBS (53/35#)
45 box jumps (24/20”)
45 pull-ups
1000m run
Break it up however you want, one partner working at a time.
Core Cool Down
2-3 rounds
:05 hollow hold
5 crunches
5 v-ups
5e jackknives
:05 hollow hold
Rest :30 between rounds
