Tuesday 8.15.17 WOD

Join us this weekend to celebrate with a WOD & Mr Softee!
Saturday Ardmore – 5th year anniversary
Sunday Wayne – 4th year anniversary


2min each side: Banded Ankle Mobility
1min each spot: Lax ball on bottom of feet, ankles, calves


7min Dynamic, start slow and end with heart rate elevated


“Run Forrest”
For time: (25min Cap)
Run 1 Mile
100 Burpees
Run 1 Mile
L2: (800m Runs) (75 Burpees)
L1: (50 Burpees)
Alternate Scaling Options:
1500 meter Row for each mile run or 7:00 Bike or Ski Erg

$ Out

1) Back Rack Reverse Lunges: 3 x 10 ea. leg. Rest 90s.
2) Banded Alphabet: 2 sets each side. Rest 60s.