HAPPY 4TH OF JULY - GYM CLOSED

* AWESOME EFFORT TO THOSE WHO CAME AND SMASHED THE BEACH WOD ON THIS NICE DAY!

** WEIGH-INS WILL BE HELD TOMORROW AT 9AM SHARP. IF YOU ARRIVE AFTER 9 YOU WILL NOT BE PERMITTED TO WEIGH-IN.

*** THIS IS CALLING ALL FEMALE KOB ATHLETES.  WE ARE LOOKING FOR FEMALES THAT WANT TO GET SERIOUS AND MAKE A LEGIT SHOT AT A RUN TO REGIONALS/GAMES NEXT YEAR.  IF THIS SOUNDS LIKE YOU SEE MIKE OR MOLLY AT THE GYM.

**** HAPPY 4TH OF JULY EVERYONE.  HAVE A SAFE HOLIDAY AND WE WILL SEE ALL OF YOU GUYS ON THURSDAY!


AT HOME WOD
1 MILE RUN
THEN:
5 ROUNDS
15 AIR SQUATS
15 PUSHUPS
15 SITUPS
THEN:
1 MILE RUN