ANNOUNCEMENTS

• WMCF Run Club – Starts up this evening @ 6:30pm!
  • Join Josh Ribera as he leads you in running and community!

SWOD

3 sets of:
Rolling Pistol (or progression) x 5 reps/side – alternating
Pull Ups Negatives (3-5 sec descent) x 5 reps
Handstand Push Up Negatives (2-3 sec descent) x 5 reps

WOD

In 2 minutes, complete the following for reps:
20/14 Calorie Row
Max reps of Wall Ball Shots (20/14)

– rest 2 minutes, repeat for a total of 4 rounds –