Hard Work

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Jess and Ryan work on their O lifts.  These two are some of our hardest working athletes and are always looking for ways to improve themselves.  

Med. Ball Monday WOD

Wall Sit holding med ball over head 1min • 45sec. • 30sec(Start only)


5 Med. Ball Clean-Wall Ball Shots (new)

10 Warrior Burpees

15 Med. Ball Sit ups

• 4  Rounds


Wall Sit holding med. ball over head1min • 45sec. • 30sec.(Finish only)

Cool Down

Heavy Weighted Push ups

25  • 20  • 15  

Advanced • Intermediate • Foundational

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