"Ninja"
AMRAP 21
9 Chest to Bar Pull Ups
12 Hang Snatch (115/75)
15 Calorie Bike
18 Squats

"The Groove"
27-21-15-9
Row for Calories
Ring Dips

“Marston”
AMRAP 20:
1 Deadlift (405/265)
10 Toes to Bar
15 Bar Facing Burpees

TODAY: Regular Schedule

“Rhythm Inside”
AMRAP 15
3 Bar Muscle Ups
15 Hang Snatches (75/55)
30 Double Unders

OPEN GYM 8a-11a

"Kill The Lights"
10-9-8-7-6-5-4-3-2-1
Dumbbell Cleans (50/35)
Weighted Sit Ups (50/35)

***COLD WEATHER: Wear appropriate clothing***
TODAY: ONE class at 8am
Beer Mile at 9:15am

"Stuffed"
2 Rounds
800 Meter Run
40 Pull Ups
30 Box Jumps (24/20)
20 Kettlebell Swings (70/53)
30 Step Ups (50/35) - 1 db in rack position
40 Push Ups
800 Meter Run (yup you run a mile in the middle)