9am

"Hell's Hundred"

25 Deadlift 215#/173#

25 Clean & Jerk 125#/83#

25 Thrusters 75#/53#

25 Overhead Squats 45#/33#

Post total time.

Coaching Tips:  The RX'd bars must be loaded in the following order:  Men's bar – 1st set of plates need to be the 15#, 2nd set 25#, 3rd set 45#.  Women's bar – 1st set of plates need to be 10#, 2nd set 15#, 3rd set 45#.  After you complete the 25 Deadlifts, you will strip your bar of the last set of plates (the 45#'s), after the 25 Clean and Jerk, you will remove the 2nd set of plates (M-25#, W-15#), and after the the 25 Thrusters, you will remove the 1st set of plates (M-15#, W-10#), then you complete the 25 Overhead Squats with the remaining empty bar.  Have fun!

10am Free Class

10 Burpee Broad Jumps

10 DB Push Press, Rt. Leg OH Lunge, Lt. Leg OH Lunge 35#/25#

10 Renegade Rows

10 Sit-Up to Stand Up w/ Plate 25#/15#

3 times

Check out Joe's Muscle-Up.  Congratulations Joe!