Workout of the Day

1 Squat Clean + 1 Front Squat + 1 Split Jerk
1-1-1-1-1

Nick W's Special Request....
21-15-9 reps for time of:
Row for calories
Thrusters, 40/40kg
(Thanks Nick!!!)

Extra Training

For time:
20 Ring Muscle-ups
20 Rope Climbs, 15 ft

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**

Farewell Nick, Jen, Lily and Sophie W! It has been wonderful training along side you, sharing laughs, good times and a little suffering ;) Take care! 

Farewell Nick, Jen, Lily and Sophie W! It has been wonderful training along side you, sharing laughs, good times and a little suffering ;) Take care!