Four rounds for time:
Run 400 meters
Rest 2 minutes

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“REST DAY”

“REST DAY”

Good Luck to Tim K.  who is enroute to Ft. Worth, TX for his Level 1 Cert this weekend.

The Riverfront Community Center will be closed on Monday so no class!!

Gruber Gym is open Monday & class will be at 0600 hrs as usual!!!

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

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For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

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Front Squat 10-10-10-10-10 reps

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“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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“REST DAY”

“REST DAY”