Team Friday For Time Row 100 Cals 50 Snatches (75/55#) 75 D Ball Over Shoulder (40#) Row 100 Cals 75 D Ball Over Shoulder (40#) 50 Snatches (75/55#) Row 100 Cals Complete in teams of… 

“Pain Cave v2.0” 3 Rounds with a running clock (18:00 total)… Minutes 0-2:  15 Deadlifts (225/155#) Minutes 2-4:  15 Bar Over Burpees Minutes 4-6:  Max Bar Muscle Ups in 90s (sub 15 C2B Pull Ups)… 

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

“Hangman” For Time Row 1000m 21 Hang Power Cleans 21 Front Squats 15 Hang Power Cleans 15 Front Squats 9 Hang Power Cleans 9 Front Squats Load- 95/65# After a 1k “buy in” row complete… 

“Two-Fifty” 5 RFT 10 Handstand Push Ups 10 Toes to Bar 10 Kettlebell Swings (53/35#) 10 Burpees 10 Pull Ups

Saturday at 8:30am! Bring a friend!