Thursday

We have several awesome new athletes on the team, make sure to introduce yourself and make them feel at home!!

Welcome all!

Strength WOD

101 pull ups

101 squat jumps

101 push ups

101 box jumps

101 KBS

(Every 2 minutes do 3 burpees)

(Why 101??.....100 because it makes you strong, and 1 for the Airborne Ranger in the sky!)

Endurance WOD

Swim-

Cover as much distance in 3 minutes as possible, recover 1 minute

Repeat 7 times

Bike-

warm up 10 minutes

complete as many times up Dinosaur ridge in 30 minutes as possible.