Squat Wave Back Squat 3-1-3-1-3-1 Today will be a bit heavier than two weeks ago. Keep the 3s at 80-85% of your 1RM Back Squat. Build on the singles from 88-93%.

“Lost In Space” In teams of 3-4 for time: Assault Bike 100 Cals 50 Deadlifts (185/120#) 50 Box Jumps (24/20”) 100 Walking Lunges 50 Box Jumps (24/20”) 50 Deadlifts (185/120#) Assault Bike 100 Cals Complete… Friday 10-6-17

“Pushed Around” On a 3:00 Clock: Row 15/12 Cals 10 Bar Over Burpees Max Push Presses in Time Remaining (115/80#) Perform 4 Rounds. Rest 3 minutes between each round.

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

“Undertow” 5 RFT Run 200m 30 Double-Unders 9 Hang Power Cleans (135/95#)

Gymnastics 5 Rounds Not For Time 5 Strict Pull-Ups 3 Wall Walks 10 Strict Ring Dips We will spend a lot of time on posture and position today for gymnastic work.