Get in Thursday night for a last minute Gymnastics skill session with Ally D at 7pm.  Thursday’s 7pm skill session will focus on Butterfly/kip pull-ups, handstand push ups, and any and all skill work you would like to practice.  Some great split jerk work from newcomer Forrest and new athlete Jefferson this morning.  Get in and get some motor work in!  Sign up for that OPEN!!!!!!!!!!!!!!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Bear Crawl

B) 12 Min EMOM

1st-20-30 Sec One Arm Ring Row Right

2nd-20-30 Sec One arm ring Row Left

3rd-30 sec Dumbell Bench Press (high rep light and fast)

C) “Dropping Dime’s”

10 Min AMRAP

21/17 Cal Row

15 Box Jump up and Over 24/20

9 Handstand Push-ups

5 Min Rest

10 Min AMRAP

21/15 Cal Assault

15 Pull-ups

9 Dumbell Thruster 45/30