Thursday, October 11th



A) 3 Rounds for Time
200m Farmer Carries 53/35
400m Run
800m Row

Find a weight on the farmers carry that you could do 200 meters unbroken when fresh.

B) 7 Minute Flow *Easy Pace
5 Strict Ring Dips
10 Seconds Inverted Barbell Row Hold
15 Seconds Double Kettlebell Static Squat Hold

622 Brief:

– For the new class times in the AM:
*12pm is still normal and all classes in the PM. This will go into effect starting on the 22nd of this month.
– Bring a Friend Day is Thursday the 18th. Bring your whole neighborhood 🙂
– This years Halloween Party is on the 20th a Karens house.