As of now, all Monday classes will be held as scheduled, this could change at any time.  Keep an eye on the website!  Be safe and take any nececessary precautions to keep yourself and your family safe! 

Monday

Warm UP:

250m Row
10 GHD situps
10 Back Ext
10 Burpee Broad Jumps

Mobililty

WOD:

Divide into 3 groups and complete the following: ( 10-15 mins per station)

a) Strict Pullups
All sets slow and controlled: BEG 1-3 sec count, ADV 5-7 sec count up and down

1x5 Wide Pronated Grip Pullups
1x5  Medium Pronated Grip Pullups
1x5 Narrow Pronated Grip Pullups
1x5 Suppinated Grip Pullups
Add one more rep if last week was successful
90 sec rest between sets


b) 5 attempts  at  Max Height Box Jump

c) 1600m Row TT



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