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

Deadlift For Load 1-1-1-1-1-1-1

“Hot Mess” For Time 10 Wallballs (20/14#)20 AbMat Sit Ups30 Wallballs (20/14#)40 AbMat Sit Ups50 Wallballs (20/14#)40 AbMat Sit Ups30 Wallballs (20/14#)20 AbMat Sit Ups10 Wallballs (20/14#)

Bench 5RM 15 minutes to find 5RM___ “Bermuda Triangle” Max Cal RowMax Cal BikeMax Cal Ski Erg 3 teams will have 10 minutes at each for max cals.

“Gymnasty” For Time 150 Push Ups*10 Alt DB Snatch (50/35#) 100 Pull Ups*10 Alt Single Arm DB Clean & Jerks (50/35#) *Every 3 minutes perform the prescribed DB work.

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