If you would like to sign up for a meal train for the Trail family please sign up on the white board and/or we can start a donation to purchase a gift card. Additional days over the next two weeks will be available to sign up soon.
WARM UP
Row 500
2 rds of
10 Arch Hollow Swings
10 Push Ups
10 Air Squats
Dynamic Stretch
STRENGTH
Snatch Grip Deadlift
10, (6)2 Deficit, (4)3, (3)3
WOD
TOP NOTCH
3 min. AMRAP
7 Calories on Assault Bike
7 T2B
Rest 3 min.
3 min. AMRAP
7 Calories on Rower
7 OH Squat 95/65
Rest 3 min
3 min. AMRAP
7 Slamball 40/30
7 GHD Sit-ups
ICING
KOT VMO Squats
Tabata HS Hold/Dead Hang