A reminder that Monday, Memorial Day, we will be performing our "Superhero" WOD.  Classes will be at 9am and 10am only.  There wil be no other class times on Monday.  Thank you.

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DAILY TRAINING @ 8am and 9am

"DT"

5 rounds for time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx Male: 155lb

Rx Female: 105lb

Scale load as needed.

COMPETITOR'S TRAINING @ 10am

1) Warm Up WOD
5 rounds:
3 Bar Muscle Ups
6 High Box Jumps (36/30)
* not for time

2) Lift
10 min to warm-up and hit a heavy clean single

3) Conditioning
10 min EMOTM
2 Cleans (1 power & 1 squat) @ ~75% of clean from #2

4) WOD

"Summer Slam 12.1"
12 min AMRAP in teams of 4-5
Tire Sled Drags
(2 x 45, 1 x 35, 3 x 25)
And
100 Double Unders per person