Rachel teaching lifting tonight ……be there 

warm up 2x

Bar warm up, very light  

10 mins of Skill

ME 5 rds HSPU, flutter kicks wall walks, holds    5 mins of Skipping  50-100 S skips 50-100 Alternating feet 50-100 S L right  50-100 S L left 50-100 high knee single single double under pratise

WOD Dirty Thirties