Wod's

Announcements:

1) Our Mistake is your Gain! Friends and Family Day is coming again this Saturday, September 22nd at our 9:15am Class! Start chatting with your office buddies, friends and family about coming to get in a fun workout!

2) Saturday, September 29th: Paddle Boarding Event @ 9am. The box will be CLOSED.

Strength

5 x 1 Front Squat Complex

1 Pause Front Squat (2 sec hold in bottom)

1 Front Squat

CrossFit WOD

5 min AMRAP:

15-12-9 of:

Wallball (20/14)

Pull-Up

-Rest 5 minutes-

5 min AMRAP:

15-12-9 of:

Thruster (75/55)

Toes to Bar