Mon june 23rd

The Deload Week and Why YOU Should Use It

*Deload Week* 
A week of decreased intensity to allow your muscles to recover and grow


5min Paleo Chair
Pec/ Shoulder Mash; Floor, Ball + Block

Warm up - 2 for 1 Wall Balls 
Practice doing a wall ball with an extra squat while the ball is in the air.

Classic Ginger Fire

Classic Ginger Fire


Rope Climbs

Metcon (AMRAP - Rounds and Reps)

Partner Wod
30min AMRAP
800m Run (with Partner)
40 Wall Balls 20/14 (20each)
2 Rope Climbs (1 each)


Dan Shrum