Today’s Signup:

Warmup: 2 min airbike, then- movement prep with Coach

Wod: 45 minutes to est 1RM

-Front Squat

-Bench Press

-Weighted Strict Chin-up (note- for athletes that cannot add weight for Chin-ups, complete 3 sets of Max Unbroken Ring Rows with the body set an angle to allow for at least 10 reps each set)


-2 min lacrosse ball pecs

-2 min foam roll quads