Strength

12 Min to find a 3 rep max OHS

MetCon

“Nancy”
400m Run
15 OHS
Fitness 75/55
Performance 95/65
Open 115/75

Drive

From 0-10
2 K Row (for time)
From 10-20
10 Pull ups
20 Walking Lunges
5 Rounds
From 20-30
5 Med Ball Cleans
5 Burpee Box Jumps
10 Rounds
***Save the Date***
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!
November 28th- FREE Olympic Lifting class starting up at Fed