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Moxie please join us TOMORROW for a SWIM LESSON and WOD!  We will meet at Independence High School (629 N Jackson Ave, San Jose, CA 95133) at 1:30pm!  All are welcome and it’s FREE!!


Dynamic Warmup & Mobility: Minute 0 – 25
Coaches’ Choice Group Dynamic Warm Up
Wrists, Ankles, Hamstrings & Shoulders
Running Drills
Hinshaw Warm ups
2 Rounds of a Gymnastic Warm up Complex:

4 Strict Hollow Scapular Pulls
4 Hollow Scapular Pull + Super Man (Tap Swings
2-4 Kipping Knee raises into Toes to Bar
4 Scapular Push-ups
4 Regular Push-ups
2-4 Pike Push-ups

Workout: Minute 26 – 60
“It’s all down hill”
For Time:

3 Rope Climbs – Modify with 2 Laydowns for every 1 Rope Climb
800m Run
15 Handstand Push-ups – Modify with 15 HEAVY Dumbbell Strict Press. Should be able to get 2-3 reps in a set.
600m Run
40 Kettlebell Swings 35 / 53
400m Run
20 Toes to Bar – Modify with Strict Sit-ups

Score: Total Time

Cool Down: Any Time Left over after Workout
Roll out: