“Someday is not a day of the week.” - Unknown


1. 5’ JR
2. 2 RNFT:
  suitcase/waiter walk
  rope climb practice: Lsit climb, legless, foot lock, back
  rack/waiter walk
  planche push up x 5
**(20’ period)
3a. bench press 5-5-5-5-5
3b.weighted chin up 5-5-5-5-5
4. 10’ amrap:
   2 rope climb
  40 double under
  15 HSPU


1. Tomorrow is a first in that we have added our Skills and Drills Class. 

Skills and Drills class is a built in semi-individualized programmed skill day. The things we need to work on will never get better at full-speed, so the day is a bit reduced in intensity. Some need a bigger aerobic base, some need some work on the muscle up/pull up kip, and some need work on the turnover in the snatch; some (if not everyone) need all, and Thursdays are the day to work on those skills with a coach.  Please have a conversation with a coach on how to go about better utilizing this day. While you’re at it, last time I checked you weren’t the most mobile :)….515pm is our mobility class led by Laura! Make Thursday your favorite day in the gym!

2. We have added a 545am class Monday, Wednesday, and Friday! There must be at LEAST two people signed up for the class for the gym to be open at 545am. Sign ups happen on our whiteboard, and need to be signed up by noon, the day prior. If you have any questions ask Mike or Zach.