COLUMBUS DAY SCHEDULE...

"Lost in Japan"
10 Minutes
establish max load for
1 Deadlift+2 Hang Cleans+1 Jerk

Rest 5 Minutes

AMRAP 10
5 Bar Muscle Ups
10 Hang Cleans (75% of above)

Columbus Day Schedule...

“The Admiral”
3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155/105)
20 Box Jumps (24)

Nutrition Challenge Ends TODAY!

"Team Series Event 6"
With a partner
2 Rounds
100 Calorie Row
50 Handstand Push Ups

Nutrition Challenge: Get Measured!

"Don't Care"
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
200 Meter Run

DCF North Opens TODAY!

Overhead Squat
5x3, across

"Team Series Event 4"
With a partner
5 Rounds
50 Double Unders
50' Single Arm Dumbbell Overhead Lunges (50/35)

“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station Accumulate as Many Reps as Possible
Wall Balls (20/14) – 10 ft target for everyone
Sumo-Deadlift High Pull (70/53)
Box Jump (20″)
Push Press (75,55)
Row (For Calories)
REST

RNG 8a
Stretch Clinic 9:30a