For Load OHS 3-3-3 Snatch Balance 2-2-2 Pausing Snatch Deadlift 1-1-1

“Fifty” For Time Row or Bike 50/40 Cals 50 Knees to Elbows 50 Kettlebell Swings (53/35#) 50 Burpees 50 Wallballs (20/14#)

For Load Press 5-5-5 Push Press 3-3-3 Jerk 1-1-1

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm Yoga on Wednesday is a $5 drop-in for everyone.

“Cindy” AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats

3 Position Clean Work up to a single heavy complex. _____ “Flight Pattern” 10-20-30-40-50 Double Unders Advanced perform each set unbroken for time. Rest as needed between each. Intermediate perform 150 double unders not for… Monday 10-1-18