The Longest Mile For Time Run 400m 21 Pull Ups 21 Thrusters (95/65#) Run 400m 15 Pull Ups 15 Power Cleans (95/65#) Run 400m 9 Pull Ups 9 Jerks (95/65#) Run 400m

AMRAP 5 1 Handstand Pushup, 20 Double-Unders 2 Handstand Pushups, 20 Double-Unders 3 Handstand Pushups, 20 Double-Unders Continue to add 1 HSPU per round… Rest 3 Minutes AMRAP 5 5 Push Ups 10 Air Squats… 

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

“WORKOUT B” 5 RFT 5 Deadlifts (275/185#) 10 Burpees Time cap- 12 minutes This is one of the WODs from the 2008 CrossFit Games. At the time 275# was heavy-ish for the guys. This should… 

For Load Back Squat 7-7-7-7 ___ Max Strict Pull Ups x3 If unable to do strict pull ups, perform 5 sets of 5 with lightest band possible. Rest as needed between sets.  

We will NOT have Community WOD this Saturday. There WILL be yoga at the box for you to enjoy at 8:30am.