WEDNESDAY

HOLIDAY HOURS:

Wednesday: regular am hours. 4:15 and 5:15 pm classes only

Thursday: 9 am

Friday: 10 am

STRENGTH:

Back squat

3 x 5

CrossFit WOD:

21-15-9

power cleans 135#/95# RX+ 155#/115#

box jumps 24″/20″ RX+ 30″/24″

kb swings 53#/35# RX+ 70#/44#

** 400 meter run after each interval

Feel free to sub out a 500 meter row