Hey Folks!

So that WOD was all sorts of fun. Crazy how some wods with 200 reps only take 10 minutes and others take 20. 80 Burpees is a challenge regardless.

OK – so THIS weekend Lisa, Caz, Lucas and Alicia go to get their Level 1 certificates. Once again, happy Franning guys! And travel safe down there. If you find yourself in a bind and need anything, let me know, my family is right around the corner in Mississauga.

Renos at the gym start this weekend – I’ll let you guys know when/if we need a hand. Probably when we do the final move with all the equipment – anyone with a vehicle that can carry things will be welcome to help – then we’ll christen the gym with some Norcal Margaritas 🙂

Warm up

2 Rounds – 10 good mornings, 10 lunges, 30 second squat hold, 30 second hollow rock, 30 second T-spine stretch

Deadlift 3×3 @80%

4 Minute AMRAP
4 Handstand Push ups (from a deficit, if you’re able)
8 Kettle bell swings (heavy, russian)

1 Minute rest

4 Minute AMRAP:
8 Wall ball
12 Slam ball

Stretch – Lats/Rhomboids, Glutes, Quads & Hamstrings

See you in the gym!
Adam, Eric and Katie