Free Wod Saturday – this week!!

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WEEKEND INFORMATION

Saturday

9:30am – Free Wod Saturday

Bring your friends and your family or just come try us out for a free workout with Coach Rafael!

Dynamic movement prep 
Group warm up 
Strength
Bent over barbell row
5-5-5-5
Skill
Agility ladder drills
And
Pose drills
5-7 minutes
Wod 
3 rounds for time of
50 wall ball
10 clean and jerks 135/95
Mad mobi
Knee on the wall
Roll quads
Roll calves
Stretch calves
Press ups

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