SATURDAY: NO INTRO CLASS AT 11AM

Early Crew: Gym Opens 8:15am, start at 8:45
Strength: Squat Clean Thruster Ladder, starts at 155/95, increases by 10/5#. :90 to complete each lift.

WOD: 21-15-9-6-3
Strict HSPU
Front Squat 195/125
Bar Facing Burpees

*there is no scaling for Front Squat for this WOD. Scale as little as possible for HSPU. There is a 20 minute cap

10am Class
Strength: Find a 1rm Squat Clean Thrsuter
WOD: 21-15-9-6-3
Strict HSPU
Front Squat 195/125
Bar Facing Burpees

Gym Closes at 12pm

SUNDAY

9am and 10am Class (no 11am)

WOD: 2013 Regionals WOD 6 (modified)

100 Double Unders
50 HSPU
40 Toes to Bar
30 STOH 135/95
30 Front Rack Lunges 135/95 (alternating)

MONDAY

No Morning Classes

12pm, 530, 630, 730pm Class
Hero WOD: “Jerry”

Run 1 Mile, Row 2k, Run 1 Mile

*30 Minute Cap