December 13, 2013

Warm Up:2min Ankle achilles work (floss bands/ barbell smash/ La’x ball smash)

2x Hip mobility drill, 20 Ham Kicks each, 5 Inch Worms,

Banded Hurdler stretch, Banded Fron rack (from low position)

1)Box Jump: 6×[email protected] 80%, 6×[email protected] 85%

2) AMRAP 15

5 Power Cleans

5 Strict Pull Ups

5 Power Cleans

10 Kipping Pull Ups

*REMINDER- I need all gifts for our adopted family. We are doing great, but lets keep it going!

* I have added a member log in tab for your accounts on the home page. Use it pay pay your bills etc.

Also now that the new site is up and running well, I need everyone to start reserving your classes (24hours prior to one hour prior)