WARM UP 3 Rounds: 10 Pushups 10 Air Squats 10 Situps 10 Back Extensions Then… 5 Min Jump Rope Warm Up SKILL Max Length Broad Jump WOD 5 RFT: 20 Box Jumps (20”) Curb-to-Curb Run

WARM UP 3 Rounds (:30 each) Arm Circles PVC Pass Thru’s PVC Figure 8’s PVC Good Morning STRENGTH 5×1 Jerk, Work up to and Find 1 RM WOD “Grace” 30 Clean and Jerks (135/95)

The Eat Clean Be Lean Challenge starts next Saturday!  Don’t forget to get registered and setup online and signed up for your shirt at the gym.  Starting tomorrow, you can get measured and perform your

ATTENTION Wanted to make sure everyone knew that there was road construction on the 281 feeder road next to the gym. So, you can’t get to the gym from anywhere on that road. Go to

WARM UP 300m Row 20 Jumping Jacks 250m Row 20 Squats 200m Row 20 Pushups 150m Row 20 Inch Worms MOBILITY 2 Min Stations: Couch Stretch Banded Squat Stretch Foam Roll WOD 5 Rounds for

WARM UP Outdoor Plyos ENDURANCE 4 Rounds: 200m Run 200m Slam Ball Run WOD 12 Min AMRAP: 75 DU (150 SU) Then Start AMRAP of: 7 DL (225/155) 25 Burpees