Strength/Skill: 

IMG_0605

BB Complex​

5 Deadlift
4 Hang Power Clean
3 Push Press

WOD:​
AMRAP 10
30 Double Unders
10 DB Single Arm Clean and Jerk*​(45/30)

*alt arms every round

Midline Cash Out:
EMOM 6
Odd: 15-20 Hollow Rocks
Even: 40 sec Plank


Tonight at 530pm in the Pit:

FRIDAY NIGHT YOGA

with Yogi Josh Bacallao, Certified Yoga Instructor and Black Belt in Brazilian Jiu Jitsu. He is one of our Jiu Jitsu Instructors with Charlotte Jiu Jitsu Academy and the Toro Cup World Champion – of the World! Plus he’s a great dude too.

The cost is a $5 drop in for all. So break out those mats and come join us on Fridays for in house Vinyasa Flow with one of our very own Josh Bacallao!