Family and Friends Day

Warmup 500m Row Squat Therapy Hip Mobility Good Mornings 30 GHD Situps Foam Roll Skill Every minute on the minute for 20 mins of: Even: 5 Thruster 45/35 5 Pull ups 5 burpees Odd:100m sprint Family and Friends - Even ( DO 5 Burpees/ 5 Ring Rows)

WOD Open Workout 14.1 As many rounds as possible in 10 mins of: 30 Double-unders 15 Power Snatches (75/55) (F&F - 15 KB Swings) Reminder No Class on Saturday Our 6th year Anniversary is immediately following our non Rx Comp. Please come down and enjoy some pizza and beer during and after the comp! NON RX Comp Registration Starts at 8:15 First WOD Starts at 9:05