Dynamic
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
50 meter run
wall squats
slow push up
TGU x 1 per side

Then

A. Kipping skillwork – K2E/T2B/Pull ups
+
20 min amrap
200 meter run
4 pull ups
8 squat thrusts
12 sit ups

Announcements:
We will be open on a limited schedule on Thursday, July 4th. We will be hosting a workout at 9:00 am. Come in and celebrate our nation’s independence by getting a great workout in then enjoy the days BBQ’s and celebrations. Remember to bring family and friends for the WOD to introduce them to what you do!




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