FYI: Cal and Tami will be out of town from Friday through next Thursday morning.
The following classes will be cancelled during that stretch of time.
Friday, (9/30), 7:00 am
Monday, (10/3), 7:00 and 8:15 am
Wednesday, (10/5), 6:00, 7:00 and 8:15 am
Thursday, (10/6), 7:00 and 8:15 am
Warm-up (15 min.): 1/2 Tabata KB Swing, Situps, GPU. Dynamic Stretch.
Strength (15 Min.): Dynamic OH Squat
OTR
(10/50#)2 10/70#
WOD: BASKET CASE
For Time:
Run or Row 1000m.
At 7 Min. mark
100 KB Swings 45/35
4 Burpee on the minute till finished.
then
100 Double Unders
Icing: Muscle Up Progressions and or Practice