The 428 box will be closed today as we are all headed out to run the 5K4Q race.

Good luck to all of our athletes!

10 Rounds for time:

200m Row
5x Standing broad jumps
10x Weighted lunges standing-backwards step 45#/33#

3 Rounds for time

30x Russian KB Swings 1.5/1pood (alternating arms)
20x Ring push-ups
10x Knees to chest

"Nancy"

5 Rounds for time:
15x Overhead squats 95#/65#
400m Run

For time

100x Double Unders
75x KB Swings 1.5pood/1pood
50x Burpees
25x Weighted sit-ups 45#/25#

WOD

Complete for time:

400m run
21x Thrusters 95#/65#
21x Pullups
200m run
15x Thrusters 95#/65#
15x Pullups
100m run
9x Thrusters 95#/65#
9x Pullups

                    Is George working his way down or up?

To all of the mothers out there, the 428 wishes you a very beautiful day!

Thank you for everything you do have done for us.

Love ya!

Open box day.

A great day to make up a WOD, work on skill, strength or simply get to do some mobs.

Take your pick and let's make it happen.

Complete for time:

20x Shoulder to overhead 95#/65#

Run 400m

15x Shoulder to overhead 115#/75#

Run 250m

10x Shoulder to overhead 135#/85#

Run 400m

5x Shoulder to overhead 155#/95#

Run 250m