Tuesday WOD:

 Warm-up

1 minute each of the following:
10mSkips (alternate going for height and distance)
10m Bear Crawl
10m Butt Kicks
10m Side shuffle (alternating)
then:
Shoulder Press with band
Plank variations
Back extensions
*group stretch to follow

Weightlifting

Shoulder Press 1x8@50%
1x6@55%
1x4@60%
*Log in set of 4

Metcon

Metcon (Time)21-15-9-6
Push Press (95/65)
Front Rack Lunges (95/65)

Congratulations to the New Members of #mcfeohana   Vivian and Nika  

Congratulations to the New Members of #mcfeohana  

Vivian and Nika