Deadlift 20 minutes to build to a Heavy 5 ___ “Blue Blazes” AMRAP 10 5 Chest to Bar Pull Ups 10 Deadlifts (225/155#) 15 AbMat Sit-Ups

Fight Gone Bad 3 Rounds for Max Reps Wallball (20/14#) Sumo Deadlift High Pull (75/55#) Box Jump (20″) Push-press (75/55#) Row (Calories) In this workout you will rotate through five stations for one minute each.… Monday 10-16-17

“Warpath” For Time 800 Meter Run, 6 Rounds of “The Chief” 400 Meter Run, 4 Rounds of “The Chief” 200 Meter Run, 2 Rounds of “The Chief” 1 Round of “The Chief”- 3 Power Cleans,… Friday 10-13-17

Barbell Technique 15 Minutes to Establish a 1RM Power Snatch _____ “Shoulders & Abs” 15-12-9 Power Snatch (@50% of today’s 1RM) Toes To Bar* *Scale to hanging knee raises if needed. Compare to 6-8-17

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

“Pedal to the Metal” For Time: 50/35 cal Assault Bike 100 Double-Unders 800m SB Run (30/20#) 100 Double-Unders 50/35 cal Row