*Stop in Saturday morning the 29th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split.

3) AQAP:

10-8-6-4-2 Dumbbell Squat Clean Thruster 70/50

5-4-3-2-1 Rope Climb 15ft

Standard of no dropping Dumbbells from Overhead, hands must remain on them all the way to the floor. Rest as needed.

4) 3 rounds AQAP:

7 Muscle-ups

100 Double-unders

21 Overhead Squats 135/95

Rest as needed.

5) 30-25-20-15-10-5 – AQAP:

Toes-to-bar

Alternating Pistol Squats

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE