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
7 Scapula Pull Ups
:25 Alternating Contralateral Dead Bugs
6 Dumbbell Bent Over Rows (AHAP)
6 Plated Ankle Mobilizers
(https://youtu.be/u55slYc-Hmo)
Mobility: IT Band Foam Roll
WOD A
Push Press 5 x 3
3 sets max ring dips – if possible muscle up into rings for dips
WOD B
3 RFT:
600 Meter Run
* Rest as needed between rounds.
** Score is slowest 600.