Mobility – Hips & Shoulders
Pain Ball 2 min per side per piece
Scapula
Glutes (figure 4 leg)
Hip Flexor

WOD
Partners
AMRAP 14
14 Air Squats
4 Power Clean 165/105 (Scale so you can go unbroken early)
Alternate Rounds

Festivus Games!!! ATTENTION – Sign Up Deadline is JULY 15th
If you are at all interested in competing… this is your best opportunity! We are hosting this first time ever worldwide Intermediate and Novice CrossFit Comp! NO ELITES allowed. If you have any questions ask. I am expecting 50+ of our athletes to take part in this!

Rock River Arms – GUN RAFFLE
We will be raffling off a Rock River Arms LAR -15
Tickets will be $20 per ticket. Spread the word!!!!