Tuesday January 30th

Friday is the cut off day to sign up for the 6 week inter-gym challenge. The scoring system makes this a level playing for everyone! Its going to come down to who shows up consistently, keeps their nutrition in check, and puts in their best effort for every workout.
Click HERE for details.

Warm up-
40 Overhead one armed squats with a dumbbell
1000m row or 800m run
20 pulls ups
grab an empty bar and practice the MisFit complex below
spend 15 minutes practicing the misfits complex

Strength starts at :15 after the hour so if you need more time to
20 Minute running clock to find a Max Misfits Complex- if you finish early, hop on a bike
—- without dropping the bar find your max at this complex
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

Wod- Starts at 35 after
3 Rounds:
Run 400m
15 Burpees over your dumbbell
30 Dumbbell Snatch 50/35lbs