Saturday - Monday, September 26th - 28th

Good luck on the move! See you in 3 months

Super Saturday

“Mel on the Move”

1 mile run, then

20 minute AMRAP of

15 Situps

12/9 Calorie Row

9 Power Cleans 115/75

6 Pullups

6 Burpees

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Sunday

Sunday Funday @ 7 am ~ Everyone is welcome!

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Monday

Warmup: 15 minutes of

Dumpster Dash

10 meter bear crawl

10 Overhead KB Extensions

10 KBS

10 Ring Rows

10 KB Goblet squats

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Strength: Front Squats 6x3

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OLY Work: Snatch 1x3, 2x2. 6x1

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WOD: 5 Rounds for Time

5 Deadlifts 275/185#

10 Box Jumps and Overs 24/20”