“Forty Five” For Time Row 45 Cals 45 Deadlifts (225/155#) 45 Burpees

Back Squat 10-8-6-4-2

“Fish Out Of Water” Every 5 Minutes x4 Row 200m 20 Burpees Rest the remainder of each 5 min set.

Power Clean H3 15 min to work up to a heavy 3 rep Power Clean ___ “Buckshot” Fit 5 RFT 5 Power Cleans (95/65#) 10 Barbell Reverse Lunges (95/65#) Comp 5 RFT 5 Power Cleans… Thursday 7-13-17

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

Strict Press 3-3-3-3-3 ___ Max Ring Dips