Swolemates 7:00pm

Warmup

400m run 

Hip mobility 

4 dive bombers 

10 pull-ups

Foam roll 

Skill 

20 minute cap 

4 rounds 

200m row 

15 chin ups 

20 Russian KB swings 1.5/1

WOD

20 min Cap 

5 rds 

10 burpee box jump over 24/20

30 double unders 

Make sure you come on down tomorrow night at 7:00 for Swolemates. lululemon will be in the house handing out prizes. Free food and beverage will be served. Grab a partner and come down for some fun.