Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. ***If you plan on doing 16.4 on Friday, today is a… Wednesday 3-16-16

“F3” For Time Row 1000m 100 Double Unders Run 800m

Bear Complex Each round consists of 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete 5 rounds for max load. Rest as needed… Monday 3-14-16

16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches (75/55#) 3 Bar Muscle Ups For all the variations of this WOD please visit HERE. ___ The schedule of… Friday 3-11-16

Floor Press 5-5-5-5-5 ___ “Half Mile” One Sprint Round For Time Calorie Row (25/20) 25 Heavy Rope Jumps 25 Burpees Think you can do this in less than 3:00?

Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. ***If you plan on doing 16.3 on Friday, today is a… Wednesday 3-9-16