Weighted Pull Up 5RM 15 minutes to find 5RM_____ “Big Bird” For Time 100 Double Unders10 Burpees80 Double Unders10 Burpees60 Double Unders10 Burpees40 Double Unders10 Burpees20 Double Unders10 Burpees

Overhead Squat For Load 2-2-2-2-2_____ “Jelly Beans” AMRAP 8 3-6-9-12-15-18… OHS (95/65#)Chest to Bar Pull Ups

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

Deadlift For Load 1-1-1-1-1-1-1

“Hot Mess” For Time 10 Wallballs (20/14#)20 AbMat Sit Ups30 Wallballs (20/14#)40 AbMat Sit Ups50 Wallballs (20/14#)40 AbMat Sit Ups30 Wallballs (20/14#)20 AbMat Sit Ups10 Wallballs (20/14#)

Bench 5RM 15 minutes to find 5RM___ “Bermuda Triangle” Max Cal RowMax Cal BikeMax Cal Ski Erg 3 teams will have 10 minutes at each for max cals.