Saturday, June 28, 2014




Teams of 3 Complete:

10 Rope Climbs

30 Thrusters 95/65

50 Power Cleans 95/65

400m Run

*Two athletes begin on the rope and barbell, while the third team member sets off for a 400m run.

 Only one athlete works at a time on the rope or barbell.  Once the runner returns from their

400m run they can take the place of one of the original working pair.  Repeat.

Competitor Class will go at 0900

Rx+ = 135/95

Fitness Option: (20 Min)

1o Rope Progressions

30 Wall Balls

50 Med Ball Power Cleans

200m Run

Join us today at 10:30 am for Free Running Workshop. Improve your technique and learn to run with ease! Sign up in mindbody. We’ve scheduled this to allow you to be able to get in the 9 am WOD or Olympic  Lifting. Running Drills will be performed during the workshop, but no heavy running.