Big Russian Frelen 21-15-9* Russian KBS (70/53#) Thruster (95/65#) Pull Ups *Run 400m at the start of each round.

#FUNFRIDAY Team Rowmageddon Details on this group effort when you get here tomorrow.  

“The Admiral” 3 RFT 20 Burpee Pull Ups 20 Front Squats (155/105#) 20 Box Jumps (24/20″) The front squats will come from the ground. Scale load as needed.

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. Yoga 9:30am & 7:15pm ($5 drop in)

21-15-9 Deadlift (275/185#) Ring Dip Perform box dips if you’re unable to do ring dips.

Back Squat 1-10-1-20-1-30 The goal is to hit a heavy effort for 10, 20 and 30 reps. Keep the same weight across for the single effort. Perform your single effort around 85-90% of your previous…