EMOM 10 1 Pause Overhead Squat This will be one rep every minute on the minute. Hold for 1 second at the bottom of the squat. ___ “Cannonball Run” AMRAP 6 3, 6, 9, 12,… Monday 10-10-16

“Big Tex” 21 Deadlifts (225/155#) 42 Double Unders 15 Deadlifts (225/155#) 30 Double Unders 9 Deadlifts (225/155#) 18 Double Unders

Run Cindy Run AMRAP 20 Run 400m 1 Round of Cindy Run 400m 2 Rounds of Cindy Run 400m 3 Rounds of Cindy Run 400m 4 Rounds of Cindy Run 400m 1 Round of Cindy… Thursday 10-6-16

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

EMOM 10 Power Clean Start at about 70% of your 1RM power clean and work up in weight by feel. If it’s heavy and your elbows are slow, work on technique. If things are feeling… Tuesday 10-4-16

The GoRuck Tough this past weekend covered ~15 miles and lasted just over 12 hours. You can check out some of the pics HERE. ___ Squat Monday EMOM 10 Odd- 4 Front Squats Even- 8… Monday 10-3-16