“Slot Machine” In teams of 3: AMRAP 7: Back Squats First 50 repetitions – 135/95# Second 50 repetitions – 185/135# Time remaining, Max reps – 225/155# Rest 3:00 AMRAP 7: Bench Press First 50 repetitions… Thursday 11-2-17

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

“Kelen Helly” For Time 400m Run 30 Wallballs (20/14#) 30 Box Jumps (24/20″) 400m Run 30 KBS (53/35#) 400m Run 30 KBS (53/35#) 400m Run 30 Wallballs (20/14#) 30 Box Jumps (24/20″)

“Power Down” AMRAP 5 15-12-9 Row (cals) Power Snatches (95/65#) Rest 5:00 AMRAP 5 15-12-9 Assault Bike (cals) Power Clean and Jerks (95/65#) *Ladies subtract 3 cals per bike/row.

“Dead Ahead” 4 RFT 21 Deadlifts (135/95#) 15 Box Jump Overs (24/20″ 9 Push Jerks (135/95#)

Clean Complex Every 90s x6 Hang Power Clean + Front Squat + Squat Clean Work from 50% up to 75% in this complex. ___ “Four Wheeler” 2 RFT 400 Meter Run 15/12 Calorie Assault Bike… Thursday 10-26-17