“Loaded & Ready” For Time 30 5-10-5 Shuttles 200m Sandbag Run (30/20#) 150 Sledgehammer Strikes Perform in teams of 3-4.

For Load Build to a Moderate Pause Front Squat You’ll have 15 min to build to a 3s pausing Front Squat single for the day. _____ Interval Work Every 3 Min x4 9 Pull Ups… Tuesday 3-13-18

If you’re looking to re-do 18.3 we’ll do our best to accommodate. It’s a lot easier if you have a judge squared away to help. I can’t promise anything. _____ “Steelie” AMRAP 14 40 AbMat… Monday 3-12-18

“18.3” 2 RFT 100 Double Unders 20 Overhead Squats (115/80#) 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 DB Snatches (50/35#) 100 Double Unders 12 Bar Muscle Ups Time cap: 14 minutes

Deadlift 3-3-3 Quickly build to a heavy set of 3 deads. Stay well under 75% of your current 3RM. The goal today is to find position and feel a little load. _____ “Half Mile” 1… Thursday 3-8-18

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