600 at veterans memorial, 1200/530 classes at Erie basin marina observation deck

Bring a DB and a mat

Warm up
3 rds
5 wall walks
6 ultimate stretch
10 T openers each side
10 sky reaches each side

Monday mash ups
30-20-10 of each
WOD one
Pistol (total)

WOD two
Lunge (total)
Push ups

WOD three
Shoulder to overhead (total)

each workout is 6 minute cap with
4 minutes transition between workouts

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