WOD 11/14

Happy Monday folks, just a quick reminder , for 6am Monday only, Peter Wolf will be taking you guys through his Flexible Steel program, so if you have been feeling tight or wish to improve overhead mobility or hip mobility make sure you make it, it is open to all members so take advantage of this chance to improve strength and flexibility . He will also be teachingmore of the program at different classes throughout the week in the future, so keep your eyes peeled .




Back squat 5x3

Build to a heavy 3 rep and then begin sets


4 rounds for time

20 wallballs 20/14

40 double unders

12 burpees