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Thursday 12-15-16

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“3rd Gear” For Time 27-21-15-9-3 Wallballs (20/14#) Burpees ___ RunStrong Tempo Pace 2 miles

Wednesday 12-14-16

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

Tuesday 12-13-16

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EMOM 10 2 Pausing Back Squats 2s pause at the bottom. Use ~50% of 1RM Back Squat. ___ Every 90s x5 50 Double Unders 10 Pull Ups ___ RunStrong 10x200m Rest 90s between each run.… Tuesday 12-13-16

Monday 12-12-16

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“T70” For Time 10 Squat Cleans (135/95#) 20 Toes to Bar 10 Push Jerks (135/95#) 20 Toes to Bar 10 Squat Cleans (135/95#) ___ Check out the next episode of Raising the Bar!

Saturday 12-10-16

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Yoga at 8:30am Yoga drop in is $5 for non-members. ___ RunStrong 2 Mile Time Trial Compare to week 1.

Friday 12-9-16

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“Open 16.4” AMRAP 13 55 Deadlifts (225/155#) 55 Wallballs (20/14#) 55 Calorie Row 55 Handstand Pushups