Sept.22.17

Tonight at 5:30PM we will be building all of our BIKES and we need your HELP! We will have pizza slices and brews for everyone that helps. THANK YOU! **If you have any of these tools Please bring them, it would be much Appreciated. : Allen Wrenches, Small Philips Srew Driver,Socket Wrench+Socks or Adjustable Wrench.

Warm-up (No Measure)

RUN/ROW/DU

PVC

Rollout

High Knees>Butt Kickers

Spider lunge>Frankenstiens

10 KB Swings

10 KB SDHP

5 TGU each

Metcon (Time)

3 Rounds :

1000m row

Run 400m with 2 KBs – 53/35

5 TGU each arm

Mobility

Glute Smash & Trap/Forearm Smash


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