Memorial Day weekend Schedule

No Noon Class Friday 5/24 (Regular afternoon classes still on)

No Saturday Open Gym

Saturday WOD & Sunday Open Gym Still on

CLOSED Memorial Day (unless otherwise posted)

Body Armor 3 Giant Sets: 20 Front Rack KB Box Step-Ups 15 Ring Rows 10 Strict Ring Dips Rest 2:00 between efforts.

Conditioning Teams of 2 For Time: 100 Double-Unders, 50/30 Assault Bike 200m Farmers Carry (50's/35's) 100 Double-Unders, 40/20 Assault Bike 150m Farmers Carry (70's/50's) 100 Double-Unders, 20/10 Assault Bike 100m Farmers Carry (75s/55s)

*Farmer carry is 2 dumbbells, athletes can switch at any point on the carry


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Thursday 10/1

Conditioning Every 5:00 (5 sets) 20 Back Rack Lunges (75/55) 20 Hang Power Snatches (75/55) 20 Toes to Bar

Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

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