Monday
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

OHS 2-2-2-2-2
5 RFT
15x C2B Pullups
12x Pistols Alternating
9x HSPU

Foundations Tomorrow at 1130 at Harvey Gym

20 Min AMRAP
21x Thrusters 75/45
12x L-Pullups

Foundations Friday at 1130

Wednesday
9 Power Snatch
200m Run
13 Power Snatch
200m Run
15 Power Snatch
Mens - 135 Women - 85

There will also be a foundations class Friday at 1130

400m run
20x box jumps 24/20
20x air squats
400m run
20x push press 115/75
20x pull ups
400m run
20x thrusters 95/65
20x kbs 1.5P/1P
400m run

Weighted pull ups
3-3-3
AMRAP IN 12 min
5 x front squats (185/115)
10x box jumps (30/24)
20xpush ups

Sorry I was at a hail & farewell and didn't get to post

Wod is 30 muscle ups or 30
Subs.

Foundations will be held tomorrow at 1130 to 1300