For Load Build to a Moderate Pause Front Squat You’ll have 15 min to build to a 3s pausing Front Squat single for the day. _____ Interval Work Every 3 Min x4 9 Pull Ups… 

If you’re looking to re-do 18.3 we’ll do our best to accommodate. It’s a lot easier if you have a judge squared away to help. I can’t promise anything. _____ “Steelie” AMRAP 14 40 AbMat… 

“18.3” 2 RFT 100 Double Unders 20 Overhead Squats (115/80#) 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 DB Snatches (50/35#) 100 Double Unders 12 Bar Muscle Ups Time cap: 14 minutes

Deadlift 3-3-3 Quickly build to a heavy set of 3 deads. Stay well under 75% of your current 3RM. The goal today is to find position and feel a little load. _____ “Half Mile” 1… 

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone

“Everest” For time 21 Overhead Squats (95/65#) 3 Rope Climbs 15 Power Snatch (95/65#) 2 Rope Climbs 9 Squat Snatches (95/65#) 1 Rope Climb