05 24 16

Happy Birthday to coach Tommy today!

P

A. 3RFT [C12]:
9-6-3 Squat Cleans (185/125)
Run 400m (32 AD/20 Air Assault)

 

B. 3RFT [C15]:
30/23 Cal Row
30 GHDSU
30 Hip Extensions

 

C. NFT:
[2] max reps DU
[2] rest
[2] max reps DU.

If no DU, [6] DU practice or see F.

 

F

A. 3RFT [C12]:
21-15-9 DL (225/155)
Run 400m (32 AD/20 Air Assault)

 

B. 3RFT [C15]:
20 Cal Row
20 GHDSU
20 Hip Extensions

 

C. NFT:
[2] max reps plate hops (45# plate – on+off = 1 rep)
[2] rest
[2] max reps plate hops

 

Memorial Day Schedule: 9:30AM WOD.  All other classes cancelled. Click for workout details.

 

Durham Bulls Outing: 6/4 – Please RSVP