8 AM Open Gym
9 AM Free Community Class

1 Round
800m Run
18 Bar Mups
36 WB Shots
2 Rounds
400m Run
9 Bar Mups
18 WB Shots
3 Rounds
200m Run
6 Bar Mups
12 WB Shots

3 Rounds
30 Calories
20 Ring Dips
75 Double Unders
(Weight Vest Option)

NFG Workout Wednesday
30 S2O
50ft OH Walking Lunges
40 KB Deadlifts (Every 10 50ft FC)
50ft OH Walking Lunges
30 S2O

30 Calories
30 GHD Sit Ups
10 D Ball OTS
30 Toes 2 Bar
30 KB Swings
5 Rope Climbs

15 DB Front Squats
15 C2B Pull Ups
15 Step Up and Overs
1 Min Rest
15 DB Front Squats
15 C2B Pull Ups
15 BJ Overs
1 Min Rest
15 DB Front Squats
15 C2B Pull Ups
15 DB Burpee Step Up and Overs

8 AM Open Gym
9 AM Free Community Class

70 Cal
100ft Sled Drag Arms
40 Single Arm Devils Press
50 Calories
100ft Sled Drag Arms
30 Single Arm Devils Press
30 Calories
100ft Sled Drag Arms
20 Single Arm Devils Press
Then
15 Worm Clean and Jerks

35 Cal
35 FT FR WL
35 Toes 2 Bar
35 Thrusters
35 C2B Pull Ups
35 FT FR WL
35 Cal