February 17, 2017

Friday

Happy Friday! 

Warm Up:
3 rounds 
Row 300m 
15 Air Squats 
15 Back Ext 
10 PVC Pass Thrus 

WOD:
Death by.... Hang Snatch or Front Squat 
You pick your weight... 10 Min max 

Rest 2 min 

3 Rounds 
10 Deadlifts (225/185#)
10 Ring Dips 
10 Calories Assault Bike
10 DB Hang Squat Cleans (35/25#) 

**Monday schedule 8am, 11:30, 4, 5, 6pm only :) 

**Tomorrow workout is 8am! Best Day of the year, a miracle was born 31 years ago 😇

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