Reminder:  Next week we will start all normal class times for MLCF & RZ!

PICK YOUR OWN PARTNER

Complete this 30:00 AMRAP of:

15 Back Squats off the rack (rx-135/95)(m-110-75)

20 KB Swings (55/35)

25 DB Push Presses (rx-45/30)(m-35/25)

30/25 Calorie Assault Bike

Sign up now at the gym for "MURPH" on July 4th.  Sorry, members only

Complete for time: Pick your own order:)

No partitioning:  30:00 time cap

50 Pull Ups

1.5  Mile Run

75 H.R. Push Ups

100 Body Squats

Complete 5 rounds for time of:  30:00 TC

15/13 Calorie Bike

12 Hang Clean & Jerks (rx-115/75)(m-95/65)

9 Thrusters

6 Power Snatches

There will be a 4pm class as long as class size stays above 9.

Complete 6 rounds for time of: 30:00 TC

3 Rope Climbs

10 Burpees

15 Calorie Bike

20 Wall Balls 10'/9' (20/14)

30 Double Unders (sub-60 singles)

"MURPH" tune up today

Complete for time:  35:00 time cap

BUY IN:  1600 Meter Run

Complete 10 rounds of :

7 Pull Ups

14 Push Ups

21 BALL SQUATS

BUY OUT:  1600 Meter Row