Fit/Comp “Graceful Exit” 3 RFT 10 Power Cleans 10 Front Squats 10 Push Jerks 50 Double-Unders 135/95# Scale as needed to ensure only one break (at most) on each round of the squats and jerks.

“Surfer On Acid” Fit/Comp 3 RFT Run 400m 21 Burpees

“Open Water” Fit AMRAP 13 55/40 Cal Row 55 Thrusters (65/45#) 55 Ring Rows 55 HR Push Ups Comp AMRAP 13 55/40 Cal Row 55 Thrusters (95/65#) 55 Pull-Ups 55 Handstand Pushups

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

Fit/Comp For Load Push Press 3-3-3-3-3

Fit/Comp “Cindy” AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats Post total reps as your score.