180531 - Bring a Friend Day!

 

Pre Class Mobility:

Glute LAX

Calf Smash

 

Warm up:

Abmat Waiter

MOB

10, 10, 100M Dry Run

 

WOD: 3x6min AMRAPs with 3 min Rest Between

Rx:

20 KB Swings (53/35)

20 KB Lunges (53/35)

200M Run w/ KB

Scaled:

20 KB Swings (15/10)

20 Lunges

200M Run

 

Mobility:

Circle-up

 

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