Tuesday

Time to Rise and Shine...

Let's make this Tuesday a great one! 

Warm Up:

2 Rounds 

Row 400m

12 Slam Balls (20/15#)

12 Push Ups 

16 Walking Lungs 

Strength:  

Squat Cleans 

8-5-5-5-5 

8= empty Bar 

WOD:

3 Rounds for time of:

Run 400m

15 KB Swings (70/53#)

12 Power Clean and Jerks (115/75#)

4 Ring Muscle (scaled bar m.u. or c2b pull ups) 

**Festivus Competition is this Saturday! No classes Friday afternoon or Saturday morning! Come by and watch the awesome athletes! 8am-3pm