Power Snatch 20 Min to Build to a Heavy Single ___ “Head to Toe” AMRAP 8 10 Toes to Bar 10 Burpees

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

“Bingo” For Time Row 1000m 20 Squat Cleans (135/95#) 30 Pull Ups

“Beach Body” 10-9-8-7-6-5-4-3-2-1* Bench Press (As heavy as possible) *10 cal Assault Bike between each round. This WOD is not for time but go hard each time you hit the bike. Rest as needed between… Monday 9-18-17

“Stand By Me” Teams of 2 Row 2k 1 Mile Sandbag Run (30/20#) Row 2k Partner teams will split the row and complete the run together.

“Frank The Tank” AMRAP 5 50 Wallballs (20/14#) Then 12 Deadlifts (185/135#) 12 Bar Over Burpees Rest 5 minutes AMRAP 5 35 Wallballs (20/14#) Then 9 Deadlifts (225/155#) 9 Bar Over Burpees Rest 5 minutes… Thursday 9-14-17