Beginner-10×10 Plank to L-Hold on Box
Advanced-Wall walk to nose and toes 4x10sec hold
Beginner-6 Floor length overhead KB walks
Advanced-4×8 Alternating hand lift offs or shoulder taps Strength-Complex Work
2 Power Cleans
3 Hang Power Cleans
4 Push Jerk
*Work up to your heaviest set WOD
25 MBC 20/14
5 F/R Lunges 75/45
10 F/R Lunges
15 F/R Lunges
20 F/R Lunges
25 F/R Lunges
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!