Two Things…

1) Gymnastics clinic is on tonight for 5:30 pm! Coach Tiffany will be going over muscle ups!

2) Adjusted hours this weekend due to a level 1 at CFH! Saturday we will have park classes at 9 am and 10 am at Federal Hill park by visionary arts museum.  Sunday open gym is from 5:30 to 7:30 pm!

Strength WOD

Spend 12-15 minutes working up to a a heavy 1 Rep Split Jerk from the Rack

WOD

21 Push Press (115/75)

50 Double Unders

300 M Row

15 Push Press (115/75)

50 Double Unders

300 M Row

9 Push Press (115/75)

50 Double Unders

300 M Row

-For Time-

Scott, Laura, Karen and Molly working their power cleans…

Competitors

Strength WOD

Find your max weight with 2 Front Squats + a Split Jerk

Then same as above

but push press at 135/95

and 75 double unders each set