“Nunchucks” AMRAP 18 4 Bar Muscle Ups 8 Power Snatches (95/65#) 16 Box Jumps (24/20″)

“Franrap” AMRAP 3 21 Thrusters (95/65#) 21 Pull Ups Rest 3 Minutes AMRAP 3 15 Thrusters (95/65#) 15 Pull Ups Rest 3 Minutes AMRAP 3 9 Thrusters 9 Pull Ups Today didn’t really fit in… Thursday 10-20-16

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

Deadlift 5-5-5-3-3-3-1-1-1 Today isn’t purely a max effort day. As you build in weight for each sets of 5, 3, and 1 you should be in your best position. Go as heavy as you can… Tuesday 10-18-16

“Roadside Couch” Max Calories Row Max Rep Kettlebell Swings (53/35#) Max Rep Plate Burpees 60s at each station x5. There will be a 60s rest after completing all 3 stations.  

Community WOD at 8:30am on Saturday. Bring a friend!