161001

9:00

Free community WOD

 

10:00am

Swod:

In 5 sets or less build to a max squat clean thruster

 

Metcon:

Air Force WOD

20 thrusters

20 SDLHP

20 Push Jerks

20 OHS

20 Front Squats

(Men 95 Women 65)

* WOD starts with burpees and athletes must do 4 burpees every minute on the minute*