WOD + Schedule

Friday Open Gym: 8:30am-11am & 4pm-7pm
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Stone to Shoulder-5 Total Reps @ Bodyweight or BW + Men/ 75% BW-Women)
Ring Push Ups-12-25 Reps
Farmers Walk-100ft(50/50) @AHAP

x4 Rounds:
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Wall Ball-50 (Unbroken)

Then;

Front Squat(165#-155#-M/115#-105#-W)
Burpee Pull Up
Hand Release Push Up

21-15-9 Reps of Each:

Then;

Wall Ball-50 (Unbroken)
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Wall Ball-30(30#-20#-M/20#-14#-W)
SDLHP-30(75#-M/55#-W)
Target Burpee-30
Push Press-30
Assault Bike-30 Cal

x3 Rounds: For Time:
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Schedule:

Saturday: 9am Class Only
Sunday: Closed
Monday: No A.M. Classes, Open Gym 4pm-7pm
Normal Schedule the rest of the week.