Friday, July 3rd

Make sure to join us for our July 4th Community WOD @ 9 am

Flex Friday

4 Rounds ~ not for time

Bench press x 5

Ring Dips x 8

Single Arm KB Rows x 10 (each Side)

KB Pull overs x 10

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WOD: OTM x 20 minutes

Odd Minutes: 8 - 10 meter sprints

Even Minutes: 8 Plate Burpees 45/25#