About: Bill Colavito

Warm up: Group

Skill Work: Rig Bar Work

Chipper: 10 kb snatches (l+r=1)  20 cal row 30 box jump 40 russian kb swing 50 k2e 40 american kb swing 30box jump 20 cal air bike 10 kb snatches (l+r=1)

Cash Out: Tabata 20/10 Hollow Hold

Tuesday 16.26.04 WOD

Warm up: 500m buy in then partner ladder [Air Squat/PU]

Group Mobility/Stretch:

Skill Work: PRESS - Strict, Push, Jerk

Metcon: 9 min amrap - 9 S2OH, 9 C2B, 9 Ring Dips

Cash Out: involves sit-ups..

Happy Birthday to our Founding member Cara (aka CC)

Weight Skill Work:

4RFT

10 Deadlift, 10 Bar Jump Over, 10 KB Swings, 10 Superman, 1 Wall Walk

Cash Out: 41 HSPU

Sunday's OPEN Box from 8:30 - 12 noon

Come and practice your skills, Join a WOD ot make up a WOD if you missed one during the week.