*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) AQAP:

21 Overhead Squats 95/65

18 Overhead Squats 135/95

15 Overhead Squats 185/135

12 Overhead Squats 225/155

9 Overhead Squats 245/165

6 Overhead Squats 275/185

3 Overhead Squats 305/205

Scale as needed. Change your own weights.

2) 5 rounds AQAP:

4 Clean and Jerk 225/155

6 Bar Muscle-ups

40ft Handstand Walk

Rest as needed.

3) 3 rounds AQAP:

500m Row

35 Wall Balls 20/14

15 Burpee Box Jump Overs 24/20

Rest as needed.

4) 4 sets of:

5 Rope Climbs 15ft

15/10 Calories Assault Bike

Rest 3 minutes

5) Strict Handstand Push-ups: 50 for time

Keep track of time and attempts to complete.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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