Remember tonight at 5 pm is Mobility Class. Come work out some kinks!  Also, Friday night at 5 pm we are offering a free gymnastics class! Come check it out!

Essentials:
a1. RDL – 6-8 reps@ 3010 x 4; rest 45 sec (increase weight from last week)
a2. ME push ups @1010 x 4;  rest 45 sec (try for more reps than last week)
a3. Side planks- 45 sec-1min each x4; rest 45 sec

Fitness:
a1. DL – 3 reps @ 1010x 5; rest 1 min
a2. ME HSPU x 5; rest 90 sec

Performance:
a1. Snatch grip DL standing on 45# plates- 5,3,1,5,3,1 ; rest 60 sec (10 min)
a2. ME HSPU x 4; rest 3 min

WOD:
for time:
21-15-9 reps
Sit-ups
Dips

E=anchored su, chair or bar dips
F= ghd, bar/ring dips
P= ghd, ring dips.