We will be Hosting the DIRTY SOUTH competition on Saturday May 20th.  All Saturday classes will be canceled and 7pm on Friday May 19th will be canceled too.  Please come out to cheer on our members from 9am-1pm.

Essentials:
A.
5 Sets
Back Squat 67% x 7 reps
On the 2:30min
Or ADAPT

B.
Yearly Benchmark
Double Trouble
5 Rounds For Time:
Thruster x 15 reps
Single Under x 50 reps

Fitness:
A.
5 Sets
Back Squat 67% x 7 reps
On the 2:30min
Or ADAPT

B.
Yearly Benchmark
Double Trouble
5 Rounds For Time:
Thruster x 15 reps 95/65
Double Under x 50 reps

Performance:
A.
5 Sets
Back Squat with 80lbs of Chain 57% x 7 reps
On the 2:30min
Or ADAPT

B.
Yearly Benchmark
Double Trouble
5 Rounds For Time:
Thruster x 15 reps 95/65
Double Under x 50 reps

Competitor Session 2:
A.
3 Sets
Stall Bar Toes to bar x 10 reps
Rest 2min

B1.
4 Sets
Hip Thrust x 7 reps
Rest 1min
B2.
4 Sets
Box Depth Jumps x 10 reps
Rest 1min
B3.
4 Sets
Reverse Hyper x 15 reps
Rest 1min
B4.
4 Sets
Barbell On Back Lunge Jumps x 10 reps
Rest 1min

C.
3 Sets
Med Ball Side twist Wall throw x 25 per side
Rest 3min