Fit/Comp “Mad River” 1 Sprint RFT 75 Calorie Row 50 Power Snatches (75/55#) 25 Bar Facing Burpees

Push Press 3-3-3-3-3 Begin at 20-30# under where you finished last Tuesday (5/16) and continue to climb in weight.

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

Fit/Comp “Helen” 3 RFT Run 400m 21 KBS (53/35#) 12 Pull Ups Compare to 9-22-16

Fit/Comp “Graceful Exit” 3 RFT 10 Power Cleans 10 Front Squats 10 Push Jerks 50 Double-Unders 135/95# Scale as needed to ensure only one break (at most) on each round of the squats and jerks.

“Surfer On Acid” Fit/Comp 3 RFT Run 400m 21 Burpees