7/19/2014, 9am and 10am

Classes at 9am and 10am
We are doing a Monster Mash at 10.  Bring the pain!
Workout of the Day
9am
5RFT
15 Wallball Shots
12 Pushups
9 Deadlift 225/155
10am
With a continuously running clock
“JT”
21-15-9 rep rounds of
Handstand Pushup
Ring Dip
Pushup
15 minute cap
At 25 min
3 RFT
21 Wallball Shot 20/14
12 Deadlift 225/155
10 minute cap
At 45 min
1 minute of Chest to Bar Pullups
Rest 1 minute
1 minute of Rowing for calories
Rest 1 minute
1 minute of 1 arm DB Snatch 70/45
Repeat 2 more times
Score is time for the triplet, this web the couple, and the total number of reps completed