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PLEASE BRING IN YOUR LICENSES 5×2 Hang cleans from top of the knee “90 sec rest” ” H.A.T.A wod 1,000 meter row then 4 rounds

“Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood U.S. Army Specialist

For 10 mins every 30 sec 2 dead hang pull ups or 3 if you good at pull ups. Wod 21-15-9 Overhead squat @95/65LBS, Burpees

Power cleans 3 on the min for 8 mins H.a.t.a Wod 10 Thrusters (135/95) 50 Double Unders 8 Thrusters 40 Double Unders 6 Thrusters 30

Please bring your drivers license we are updating our membership system. Front squat 5 x3 “3 sec pause on the first rep” H.a.t.a 90 sec

Weightlifting/ 10:30-12:00 Open gym 10:30-12:00