Saturday - Monday, August 10th -12th

Super Saturday

7 Minute AMRAP:

3 Ground to Over-head 155/105#

3 Bar Muscle Ups

then,

800 meter run

10 Dumbell Thrusters 35/25’s

400 meter run

20 Dumbell Thrusters

200 meter run

30 Dumbell Thrusters

then,

with time remaining to the 20 minute mark

Max rep Ground to over-head 155/105#

====================================

Sunday

Sunday Funday @ 7am ~ Open to anyone even non-members

Open Gym @ 8 am ~ Open to anyone even non-members

====================================================

Monday

Warmup 4 Rounds of

6 Wall balls

6 Toes to wall

6 Burpees

6 Calorie Row

++++++++++++++++++++

Snatch Grip Deadlift 5x5

+++++++++++++++++++++

WOD: 10! of

Back Squat @ BW

Calorie Row

Burpee over Rower