Health

BSQ 20rep @50-55% Then, “Helen” – 3rds for time Run 400m 21 AKB Swings (53/35) 12 Pull-ups “The ladder of success is best climbed by

*Saturday! Ninja Lounge 10am-12pm if you reserved your spot. Remember, the only class will be 7:15am RevFitness. If you’re not going with us, get out

You MUST reserve your spot for Ninja Lounge by the end of the day Thursday! Space is still available! 3rds – 1min ON/15sec SWITCH –

5×3 Push Press (4sec lower each rep – weight by feel) *Alternate with 6R/6L DB Row (3sec lower each rep) Then, Team WOD – AMCAP

Ninja Lounge THIS Saturday 10am-12pm! Reserve your spot ASAP! Reverse Lunge 5x4R/4L (mod/heavy by feel) Then, “Nasty Girls” 3rds for time 50 ASQ 7 Muscle-ups

*Turn you $30 in ASAP for your reservation at the Ninja Lounge with us THIS Saturday! 10am-12pm and TONS of activities. All ages welcome, but

FSQ 6×1 (2sec lower/2sec pause in bottom/10sec pause at top) – Heavy by feel Then, For time 100 Wall Balls (20/16) *EMTOM 4 Box Jumps

8rds – 40sec ON/20sec OFF KB Figure 8 UC KB Swing & Release Then, For time 50 Double Unders 1 Rope Climb 40 Double Unders

AMRAP 3 Run 400m 20 Thrusters (95/65) 20 Burpees Over the Bar 20 OHSQ (same bar) *Rest 90sec AMRAP 5 Same as above *Rest 90sec

AMRAP 14 “Follow the Leader” 200ft Sled Push 200ft Reverse Sled Drag 200m Sprint Then, 2rds – 1min ON/30sec OFF Plank, Tuck 2 Extension, Side