Cathy and Al are getting their run on this weekend!

Join them for the Spartyka 5k this Sunday!


Run Club: 630 PM, Come learn proper run technique and improve WOD times! Meet at Jefferson Playground and bring a watch!

Warm Up:
Run 800m
10 dynamic leg swings, forward and side, each leg


Strength: Back Squat
BEG: 3x5 with 5lbs more than last week, for entire working set
ADV: 75%x5, 85%x3, 95%x1+

150 Wallballs for time 20/14lb
Duck Crossing

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