Announcement

Don’t forget to come out and help us give Jarod and his family a proper send-off with a great partner WOD, then hang around for some awesome food afterwards! The FUN starts at 9:30am!

Class Times for Friday:
11:30am
4:15 & 5:15pm

Strength

Bench Press (5 + 5)
5 sets: (increasing weight each set)
5 Normal grip + 5 Narrow grip (lighter weight)
*Do 5 reps with normal grip, then immediately drop weight(if needed) and do 5 narrow grip.

Metcon

5 Rounds(each rd for time):
25/20 Calorie Row
15 KB Swings (53/35)
15/12 Calorie Bike
*Rest 1 minute after each rd