Aloha Friday! 10/14

It’s been a super busy week.  Please get in the habit of signing up for classes on line. Mahalo!

Sheila and Monica in good form.

Warm Up:
A Group Thing

Mobility/Skill:
KB foam roll out
Pose running

Strength:
Squat

WOD: 4 rounds for time:
400m run
9 OHS
6 ring dips
2 rope ascents (sub towel pull ups)