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)
Dips
WOD two
Lunge (total)
Push ups
WOD three
Squats
Shoulder to overhead (total)
each workout is 6 minute cap with
4 minutes transition between workouts