This workout isn’t that terrible…unless you really push the pace. So go on and give it all you got! The first three movements may slow you down just a bit but you can really open… 

“Smooth Criminal” AMRAP 15 60 Double-Unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#)

“Clean Shave” 3 RFT 15 Chest to Bar Pull-Ups 12 Barbell-Facing Burpees 9 Squat Cleans (135/95#)

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

Sumo Deadlift 5-5-5-5 Work up to ~40-50% of 1RM traditional Deadlift ___ “Twitchy” For Time 15-12-9 Sumo Deadlift High Pull (75/55#) Box Jump (30/24”)

Friday Team Flash WOD + Fresh Join us at 6am tomorrow for an AWESOME team WOD to finish the year! Does it get any better? Yes it does. Since it’s an early one for some…