10.16.26 PACK MULE   Recently updated !

CrossFit Kids today 10 AM

Open Gym Saturday 830-10 AM

WARM UP
Ride Forward 10 Cals
10 Lunges
10 Med Ball Cleans
10 Arch Hollow Swings
Row Backwards 10 Cals repeat the 3 movements
Dynamic Stretch

STRENGTH
Back Squat
(6)2 Slant Board
6@50%, 6@60%, 4@70%, 2@80, 1@90%

WOD
Partner WOD
4 Rds for Total Load & Time

Row 500/Complete 30 TTB
60 Slamballs UGIGO 40/30
30 Box Jumps 24/20
6 Squat Cleans May use 2 bars, may increase load each round.

ICING
Deadhang
Couch Stretch