Wednesday

THIS Saturday at the box! It's FREE, so come and get your learn on :) 

Open Gym will start afterward (11am)

Weighted Pull Ups
3-3-3-3-3
*If you don't have your pull ups you will work on partner assisted
or supine ring rows: 5 Sets of Max Reps 

"Diane"
21-15-9
Deadlifts 225/155
HSPUs

*FYI Competitor's Class will be doing a heavy Diane variation on Friday at 530pm

Comp WOD at 5:30pm
1.  Snatch
1RM

2.  Boat Race
3RFT:
500m Row
400m Run
Rest exactly 3 minutes between rounds.