“HMUW” For Time Run 800m50 Pull Ups100 Push Ups150 SquatsRun 800m This workout starts and ends with the 800m runs. Split the middle reps anyway you want.

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