Internal Team Throwdown: Sign up by FRIDAY!

"Team Series Event 4"
50 Calorie Row
50 Toes to Bar

Split Jerk
5-4-3-2-1

"Concrete and Gold"
50 Wall Balls (20/14)(10/9)
15 Power Cleans (135/95)
50 Wall Balls
10 Cleans (185/135)
50 Wall Balls
5 Cleans (225/155)

TODAY: 7a, 9a and 5:30p classes ONLY!!

Overhead Squat
5-5-5

Snatch Balance
3-3-3

Snatch
1-1-1

MONDAY 10/9 - 7a, 9a and 5:30p Classes ONLY!!

RNG 8a
YOGA 9:15a

MONDAY 10/9 - 7a, 9a and 5:30p Classes ONLY

"Sunday Rain"
3 Rounds:
15 Hang Squat Cleans (185/135)
15 Handstand Push Ups

Hang Squat Clean
3 Rep Max

MONDAY 10/9 SCHEDULE...

"Team Tosh"
In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Columbus Day Schedule and More...

"Dirty Water"
30-20-10 Power Snatch (95/65)
15-10-5 Bar Muscle Up