WARM-UP 3 rounds: 400m Run :30 Bar Hang 20 Good Mornings 10 Push-ups WOD For Time: 400m Run 25 Burpees 30 Power Cleans (135/95) 25 Bar Facing Burpees 30 Deadlifts

WARM UP 5 Min Jump Rope Warm-Up Quick Shoulder Warm-Up + Stretch Barbell Warm-Up SKILL 1 Rep Max Jerk from Rack WOD 5 Min AMRAP 15 Shoulder to Overhead (95/65)

First, we want to congratulate everyone that competed at Duality this weekend.  You all did a phenomenal job of representing our gym by competing at a high level and doing so with

Tomorrow (Saturday) we have several teams going to compete in “Duality” at the San Antonio Shrine Pavilion.  It is a partner competition and we have teams competing in every division.

Check out this ARTICLE about 9/11.  We will NEVER FORGET.  Huge thanks from our staff to our members who serve and protect us and our country!   WARM UP :30

WARM UP 3x: 250m Row 15 Good Mornings 10 Lunges 5 Inch Worms ENDURANCE Teams of 4: 2000m Row x 2 (2:00 Rest Between Efforts) WOD 8 Min AMRAP: 30

WARM UP 200m Run PVC Warm-Up Barbell Warm-Up SKILL 3 Rep Max OHSQ WOD 10 Min AMRAP: 200m Run 10 T2B 5 Power Snatch (135/95) Rx+(155/105)

WARM UP 400m Run 3 Rounds: 10 Lunges 10 Air Squats 10 Push-Ups :45 Plank Hold STRENGTH 3×10 Each Leg, Bulgarian Split Squats w/KB’s WOD 500m Row 50 Burpees Over

WARM UP 400m Run Plyos STRENGTH Bench Press 2×10 Warm-up Sets 3×10 Working Sets WOD 12 Min AMRAP: 200m Run 12 KBS (32/24) 12 Burpees

One of San Antonio’s main functional fitness events is coming up next weekend called Duality.  It is a partner based competition with a multitude of different skill divisions available to compete