Friday 9.25

REMINDERS: Order fall apparel here. Must be in by October 1.

“Murph” is this Saturday starting at 6:30am. Check out class times for heats to sign up if you haven’t yet. Donations for the NAACP will start being collected tomorrow. Cash only!

FRIDAY: It’s Coach Jen’s Birthday! If you see her wish her a Happy Birthday!

Strength: “Jen’s Complex”
Find a max in 15 minutes:
– Hang Squat Clean + Squat Clean Thruster + Power Clean and Jerk

WOD: 4 Rounds
10 Shoulder to OH 115/75
15/12 Cal Row
20 Wall Ball 20/14
25 Walking Lunges

S: 75/55
L1: 95/65
Rx+: 135/95

Extra Work
1. Front Squat


Perform as many unbroken sets of:
2 Hollow Rocks + 3 Lemons + 4 Dead Bugs (each side) + 5 Situps
– Rest as long as needed between each set. Scale as needed

WOD: For Time
50 Burpees
100 Flutter Kicks
50 Burpees