Back Squat 3-3-3-1-1-1-1 ___ Row 500m For Time

Weightlifting Wednesday6-8am & 5-7pm Yoga9:30am and 7:15pm$5 drop in for everyone

Bench Press 5-5-5-5-5

“Blast Off” 5 RFT Run 200m10 Burpees50 Double Unders

“19.5” 33-27-21-15-9 Thruster (95/65#)Chest to Bar Pull Up Time Cap- 20 min

“High Roller v2.0” EMOM 16 (4 rounds) A) Row 50sB) 10 Single Arm DB Clean & Jerk (50/35#)C) 9 Pull UpsD) 8 Burpee Box Jump Overs (24/20#) Each spot should take no more than 40-50s.… Thursday 3-21-19