Saturday 110101

“Murph”1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunPartition reps as needed If you’ve got a twenty pound vest or body armor, wear it.Regular Hours

Friday 101231

“Nate”AMRAP 20 minutes of:2 Muscle Ups 4:1 Ratio4 Handstand Push Ups8 KB Swings 2/1.5 pdRegular hours Friday and Saturday

Wednesday 101230

Wednesday 7 RFT7 Squat Cleans 155/1057 L Pull ups (Strict or Kip)*Post time and type of pull upNew hours start Monday0530,0630,0730,1100,1200,430,530,630

Wednesday 101229

Rest Day / Open Gym5:00-7:30Reminder – Next week starts On RampProgram as well as new hours.Monday – Friday 0530, 0630, 0730, 1100, 12004:30pm, 5:30pm, and 6:30pm

Tuesday 101228

Tuesday Tabata Style Warm Up-Then- Split Jerks1-1-1-1-1-1-1Compare to 100903