Thursday – 180104

ANNOUNCEMENTS

• Physical Therapy TONIGHT!!!
  • Dr. Ed Bloom will be in the gym this evening (1/4) from 6:30-8pm offering screens, dry needing, graston and more.
  • Screens are FREE, dry needing and graston are $15, graston only is $10.
  • Comment on our Facebook post, by clicking here, with your desired time to sign up for your 15 min spot between 6:30-8pm.

SWOD

Every 5 minutes for 20 minutes (4 sets), complete:
Back Squat x 5 reps @ 70-80%
Strict Handstand Push Ups x 6 reps
Renegade Rows x 5 reps, each arm

WOD

“Fran”

21-15-9 for time of (10 min cap):
Thrusters (95/65)
Pull Ups

*compare to 171011