Floor Press 5-5-5-5-5___ “Half Mile” One Sprint Round For Time 200m KB Carry (70/35#)25 Heavy Rope Jumps25 Ball Slams

Weightlifting Wednesday6-8am & 5-7pm Yoga9:30am and 7:15pm$5 drop in for everyone

“Black and Blue” 5 RFT 10 Power Cleans (135/95#)10 Burpees

Row 500m x5 Rest ~3 min between each effort. Post fastest time as score. Track slowest/fastest difference in notes.

“Easy Day” For Time 30 Clean & Jerks (95/65#)Run 1 Mile10 Rope ClimbsRun 1 Mile50 Burpees

Bench Press 5RM___ Deadlift H3 Build to a heavy 3 rep. Not a max.___ Bike Men- 30-20-10 Cals Women- 25-15-5 Cals Go hard. Rest as needed between.