Nikki makes sure all of the implements and bars are cleaned each week. Thank you Nikki, your hard work does not go unnoticed!
WARM UP
Partner Wallball Warm up
2 rds of 10 each Wall ball toss, side toss, sit ups, each partner also complete 10 med ball cleans
Group Agility
Clean Warm up
STRENGTH
Clean and Jerk
6, 4, (3)3, (2)2 (1)3
WOD
PC Karen
10 rounds for time
3 Power Cleans 165/115
15 Wallball 20/14
ICING
KOT Sissy Squats
30 GHD or Stick Sit ups