Hang Tough For Time 12 CTB Pull-Ups/ 12 Toes to Bar/ 12 Pull-Ups Run 200m 9 CTB Pull-Ups/ 9 Toes to Bar/ 9 Pull-Ups Run 200m 6 CTB Pull-Ups/ 6 Toes to Bar/ 6 Pull-Ups… Friday 11-18-16

Alternating on the Minute x 12 (6 Rounds): Odd Minutes – 4 Front Squats @ 60% of 1RM Front Squat Even Minutes – 8 Back Squats @ 60% of 1RM Front Squat We last found… Thursday 11-17-16

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

Diane 21-15-9 Deadlift (225/155#) Handstand Push Up ___   RunStrong Short Interval 100m rest 30s 200m rest 60s 400m rest 90s x2 Keep the pace fast and the intensity high.

Nasty Girls 3 Rounds: 50 Air Squats 7 Ring Muscle-Ups* 10 Hang Power Cleans (135/95)

There will not be yoga today at the box. ___ RunStrong Run 1 mile Time Trial Rest 5 minutes Run 1 mile Time Trial