Dont forget about our Open House on August 9th from 6:30 to 8pm. Bring your friends and family out for a beginner friendly workout and to see the gym.

 

Warm Up
3 Round
30 Second Squat Hold
250 M Row
10 Ring dips or bench dips

Strength
Back Squats
5,5,5,5,5 Last set should be as many reps as possible at 85 Percent

Wod
15 Minute Amrap
14 Dumbbell snatches
7 Ring dips (or bench dips or push ups)
10 box jumps

Extra work
3 rounds
25 v-ups
30 second hollow hold
30 second superman