WEDNESDAY SCHEDULE

730 AM BEGINNERS CLASS
​330PM - 730PM OPEN GYM FORMAT

GENERAL WARM UP
10 JUMPING JACKS
10 AIR SQUATS
10 DRAGON WALKS
10 PUSH UPS
DYNAMIC STRETCHES

WALL TO WALL RUNS 30/30 X 3

METCON 1
8 KBELL SWINGS
5 BURPEES 
EMOM- 5 MIN

METCON 2
​FARMERS CARRY 
RACK CARRY
30/30 X 3 EACH


EMPTY BAR
3 POS STRETCH
5 HANG CLEANS 5 FRONT SQUATS
5 STRICT PRESS
5 THRUSTERS

METCON 3
"FRAN"
21-15-9 
THRUSTERS
PULL UPS OR RING ROWS

FOR TIME