WOD | April 4, 2017

WOD:

"Ryan"

5 Rounds

     7 x Muscle Up

     21 x Burpee

 

EXTRA WORK:

Conditioning:

3 Rounds

     30 x Cal Bike

     30 x Cal Row

*Find a sustainable pace and dont fall off. Build the engine.

 

Mobility:

     2:00 Lax Ball Glute smash ea

     2:00 Pigeon ea

 

VERGE STUFF: 

Manion WOD: Saturday, April 29. Register here

We would always rather you be at the gym than not. April begins our VA4OC. Come often and make sure to sign into classes!