SPIRIT WEEK- WEAR A TRAIN HARDER SHIRT TODAY AND
TONIGHT IS OPEN HOUSE. 6:30pm to 8:00PM- DJ MANOLI WILL BE IN THE HOUSE!  BRING YOUR FRIENDS. COME OUT, HAVE FUN, GET A WORKOUT IN AND SHOW YOUR FRIENDS WHY YOU LOVE TRAIN HARDER.
STARTS AT 6:30 pm. Friends should fill out waivers by 6:50. Fun beginner friendly workout starts at 7:00!!!

Wod listed below is for daily class. LAST REGULAR CLASS STARTS AT 5:00pm. NO BARBELL CLUB OR MOBILITY AND NO OPEN GYM TONIGHT

Warm up:
Row 750 then 40 air squats… HOLD 1 SECOND AT THE BOTTOM

Strength
Back Squat
3,3,3,3,3

Wod
7 Minute Amrap
8 DeadLifts 135/95
7 Hang cleans 135/95
6 Front rack lunges 135/95 (If you are not comfortable lunging with a bar, use a kettlebell, dumbbells or no weight
100M run

REST 4 MINUTES

5 MINUTE AMRAP
6 Deadlifts 155/115
5 hang cleans 155/115
4 Front Rack lunges 155/155
100 M run