TODAY: 6:30a, 8:30a, 5:30p
TOMORROW: 6:30a, 8:30a, 9:30a, 5:30p

Back Squat
7x1, building

For Quality
3 Rounds
10 Ring Rows, Rest :30
10 Leg Lifts Over DB, Rest :30
10 BB Bent Over Rows, Rest :30
10 DB Toe Reach, Rest :30
10 Strict Pull Ups, Rest :30
10 DB Russian Twists/Side, Rest :30

TODAY: 6:30a, 8:30a, 9:30a, 5:30p
TOMORROW: 6:30a, 8:30a, 5:30p

"Abbate"
1 Mile Run
21 Clean + Jerks
800 Meter Run
21 Clean + Jerks
1 Mile Run

TODAY: 6:30a, 8:30a, 5:30p
TOMORROW: 6:30a, 8:30a, 9:30a, 5:30p

"Dark River"
50/40 Calorie Row
40 Wall Balls
30 DB Snatch
20 Box Jump Overs, 20"
10 DB Step Up, 20"
5 Wall Walks
10 DB Step Up
20 Box Jump Overs
30 DB Snatch
40 Wall Balls
50/40 Calorie Row

TODAY: Open Gym 9-11a
TOMORROW: 6:30a, 8:30a and 5:30p classes ONLY

HOME WOD
8 Rounds of :20 on/:10 off of each exercise
Jumping Lunges
Rest 1 Minute
Commanders
Rest 1 Minute
Hollow Rocks
Rest 1 Minute
Jumping Squats

TODAY: Closed - Home WOD
TOMORROW: Closed - Home WOD

HOME WOD
10 Rounds
200 Meter Run
10 Burpees
Rest 1 Minute