Remember there is no more noon classes on Wednesdays, due to lack of athlete attendance. Thank you 

VOLUNTEER Meeting at 6:30 pm, If you plan on helping at Comp please attend our meetings.

CF WOD:

A.

Eight sets of:

Clean x 1.1.1 @ 85+%

(rest 10 seconds between singles)

Rest 2 minutes between sets

…

B.Three sets of:

Single-Arm Dumbbell Press x 10 reps each @ 21X1

Rest 60 seconds

Chinese Dumbbell Rows x 12 reps @ 20X1

Rest 60 seconds

Bent-Over Rear Delt Flyes x 20 reps @ 20X0

Rest 60 seconds