Friday March 24, 3017

REMINDER:  NO 530AM CLASS TODAY!!!!  Come tonight for 17.5 and the Open Party!!

RX:

10 rounds for time of:
9 thrusters (95/65)
35 double-unders

SCALED:

10 rounds for time of:
9 thrusters (65/45)
35 single-unders

BEGINNER:

10 rounds for time of:
9 thrusters (45/35)
100m row

**30 MINUTE TIME CAP IN ALL DIVISIONS**

Monday March 20, 2017

REMINDER:  Today we will have 0530 class and we will be running heats for 17.4 from 0830-1000 and again from 430-700.  See you in the gym!

RX:

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts  (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups

SCALED:

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (135/95)
55 wall-ball shots (20/10)
55-calorie row
55 hand-release push-ups

BEGINNER:

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (95/65)
55 wall-ball shots (14/10)
55-calorie row
55 push presses (65/35)