“Open Water” Fit AMRAP 13 55/40 Cal Row 55 Thrusters (65/45#) 55 Ring Rows 55 HR Push Ups Comp AMRAP 13 55/40 Cal Row 55 Thrusters (95/65#) 55 Pull-Ups 55 Handstand Pushups

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

Fit/Comp For Load Push Press 3-3-3-3-3

Fit/Comp “Cindy” AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats Post total reps as your score.

“Firestarter” Fit 30-24-18-12-6 Alternating DB Power Snatch (35/20#) Wallball (14/10#) Comp 30-24-18-12-6 Alternating DB Power Snatch (50/35#) Wallball (20/14#)

Fit/Comp “Big Clean Complex” 5 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean…