201008 - THANK YOU! (Rack is officially moved!)

Last night so many of you came to help move the rig and it is highly appreciated! Within such a short amount of time, we got everything switched over to the new format and we couldn’t be more pleased with the results!

QOTD - If you could change one thing about your home, what would it be?

WARM UP - “Rock Paper Scissors Squat” GAME
Then… AMRAP 5:
5 Gorilla Squats
10 Plank Jacks
10 Box Step Ups

MOBILIZE - Sprinter on Box
Low Back Lacrosse Ball Release

COACH PREP - DB Hang Clean
DB Squat Clean
DB Push Press
DB Cluster

WOD -
(A: Competitor)
4 Rounds FT
8 Burpee Box Jump Overs 30/20
12 DB Clusters 50/35

(B: Performance)
4 Rounds FT
8 Burpee Box Jump Overs 24/20
12 DB Clusters 35/25

(C: Fitness)
4 Rounds FT
8 Burpee Box Jump Overs 20/16
12 DB Clusters 25/15