Tabata Mash Up Row (cals) Push Ups AbMat Sit Ups 20s on/ 10s off x4 at each spot. Rest 1 min between stations. Score is total reps (cals). _____ Max Double Unders -or- 5×25 Double… Tuesday 7-24-18

For Load Clean & Jerk Complex Hang Power Clean Squat Clean Jerk Work up to a heavy single in the complex. _____ “Lady Luck” 5 RFT 5 Shoulder to Overhead (135/95#) 10 Pull Ups

“Dumbbell Bear” 5 Rounds For Max Load 5 DB Deadlifts 5 DB Hang Squat Cleans 5 DB Push Presses 5 DB Front Squats Find your max load for this DB complex. All 20 reps without… Thursday 7-19-18

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone ___ Box Briefs This Friday we will begin a “Hero Friday” 4 week series. During this time we’ll have a Friday… Wednesday 7-18-18

“Diane” 21-15-9 Deadlifts (225/155#) Handstand Push Ups ___ Box Briefs This Friday we will begin a “Hero Friday” 4 week series. During this time we’ll have a Friday evening class at 6pm. This Saturday is… Tuesday 7-17-18

Row 2k Time Trial ___ Box Briefs This Friday we will begin a “Hero Friday” 4 week series. During this time we’ll also have a Friday evening class at 6pm. This Saturday is ComWOD at… Monday 7-16-18