WEDNESDAY

Hey guys! I’ll be handing in the apparel order on Friday so Thursday is the last day to get your order in. Also, I’d like to make room in the cubbies for people to put their winter gear when they come in. If you have anything in there, come grab it. I’ll set up a lost and found box for anything left. Thanks!

STRENGTH

Tempo Snatch Grip RDL

5X4

32X0 This means 3 second on the negative, 2 second hold on the bottom, explode up and go right to next rep. Try to use the hook grip!

METCON

10 Minute AMRAP

6 Ring Dips

9 Toes To Bar

12 Deadlifts 135/95

Scaled: 115/75, Bench Dips