Call Us: (716) 634.1329 | LOCATION

7.15.16 Friday


7.15.16 Friday



Mob: 90/90 Hip Lift x5 breaths + Wall press Leg Lowering x5ea


2 rounds:

Spidermans x10yds

Mt Climbers x10ea

Jumping Jacks x10yds

Skill: MB Clean Skill

1×5 Oly Warmup w MB

2x30sec MB Cleans w 30sec rest  

Strength:  4 sets

Russian Swings x10

KB 1 Arm Row x8-10ea

KB Deadbug x30sec ea


WOD: 10min CAP


Cal Row

MB Situp to toss  (at the end of each round run 100yds w MB)
One partner goes at a time

Leave a Reply