Saturday, 6/24: Happy Grand Opening Party!

Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Rev Hand Spider Lunges
5 Pause Squats
10 OH Band Pull Aparts

Met Con
Prep:
1×5 Kip Swings+ 5 Med Ball Front Squats+ 5 Plank to Squats
1×5 Kip Swings+ 5 Med Ball Jump Squats+ 5 Plank to Squats
1×3 Pull Ups (or scaled option)+ 5 Wall Ball

For time, working 1 Minute On/1 Minute Off* (15 ROUND CAP)
50 Wall Ball
5 Pull Ups
40 Wall Ball
10 Pull Ups
30 Wall Ball
15 Pull Ups
20 Wall Ball
20 Pull Ups
10 Wall Ball
25 Pull Ups

*Every rest minute perform burpees:
Rounds 1,2,3: 3 Burpees each minute
Rounds 4,5,6: 6 Burpees each minute
Rounds 7,8,9: 9 Burpees each minute
Rounds 10,1112: 6 Burpees each minute
Rounds 13,14,14: 3 Burpees each minute

Scale Pull Ups to 10 Jumping Pull Ups per round