Friday

The Weekend has arrived!

No Running Club tomorrow am... See everyone at 8am! 

Warm Up:

2 Rounds 

Row 400m 

12 Slam Balls (15/10#)

30 Mountain Climbers 

WOD:

Open Gym Friday's!!! 

Create your own workout! Or lift heavy stuff! 

Here's a couple Open Workouts from 2016 if ya wanna try them...

16.4

AMRAP in 13 Min 

55 Deadlifts (225/155#)

55 Wall Balls (20/14#)

55 Calorie Row 

55 Handstand Push Ups 

or 

16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-under
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.Stop at 20 minutes.