Warm up-Run 800 with a wall ball (morning classes run 4X200 so we dont bring all the dirt in the gym) 40 partner wall balls, bounce it off the target to each otherThen 10 strict presses with and empty bar Wod Fran or Strict Fran or dumbbell fran (3 very different workouts, pick your poison)...Read More

If you need to do the open wod, arrange for a judge before you get to class. set up towards the front of the room, rowers inside the rig so you are out of the way of class. Warm up-Teams 3-one on the bike, one doing burpees, one holding a plank. 9 minutes total. do...Read More