Wednesday 4-25-18

Box Brief: Mark your calendars! Make and take sign event- Saturday 5/12 @ 4pm at RCFBC. $25 per person. Guests strongly encouraged! Please RSVP to the invite on the community page on FB! Questions? Contact Amanda! To learn more about the make and take signs, please visit: https://lifeexpressionsdecor.com/. 

Warm Up
3 Rounds: :
25 Ipsilateral Dead Bugs
4R/4L 5 Sec Side Plank Hold Hip Drop
20 Hip Bridge
2R / 2L Captain Morgans*
5 SLOW Hip Internal Rotations w/ Kettlebell
(https://youtu.be/hmZ97saN4PE) (minute :53-1:15)
5 Banded Air Squats (use thera bands)

WOD
For Time:
5 Squat Cleans (95/65)(75/45)
25 Push-Ups
10 Squat Cleans
20 Chest-to-Bar Pull-Ups
15 Squat Cleans
15 HSPU
20 Squat Cleans
10 Toes-to-Bar
25 Squat Cleans
5 Muscle-Ups (scale to 10 Burpee Pull-Ups)

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