Monday 9/14

WEDNESDAY 9/16 IS THE LAST DAY TO
RECEIVE A SHIRT IN TIME FOR THE J.MO EVENT!
GET REGISTERED TODAY, GOING TO BE A GREAT EVENT.

CFTR MOBILITY

WARM UP
Timed
4rds
Frog
M-75-85-95-105
F-65-75-85-95

STRENGTH
front squat grid
60%x10
70%x8
75%x6
80%x4
85%x2
80%x4
70%x8
75%x6
70%x6+
80%x2
85%x1

WOD
IF TIME
3rds
500m row
16-swivel K2E

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eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
tabata - airdyne
1min rest
tabata - sledge strikes
1-min rest
tabata - airdyne