Monday, 6 January WOD


  • 400m Run
  • Spiderman Stretch up the pad-Samson stretch down the pad
  • 3 rounds for quality of:
    • 15 Air squats
    • 20 Alternating Lunges
    • 10 Overhead squats with PVC


Back Squat– 15 minutes to find your 5 Rep MAX back squat and record on BTWB for future reference.


Birthday WOD for Coach Justin!!!

Amrap 21 minutes of:

  • 1 Round of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats)
  • 1 Clean & Jerk, 185/135


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