Monday

1. EMOM for 8min 3x Back Squats 2. 10-8-6-4-2 DB Snatch (50/35) C2B Pullups 3. FB Additional Goat work

Friday

8/23/13 1. Front Squat 5-5-3-3-1-1 2. “Death by Pullups” 1x Pullup the first minute 2x Pullups the second minute 3x pullups…. Continue until you can’t complete the pullups in the minute 3. EMOM for 8min 2x Bench...

Thursday

1. 20min Muscle Up Work (Ring, Bar, or Transitions) 2. 5 Rounds for time: 5x Deadlifts (225/145)(FB315/205) 10x Box Jumps (24/20)(30/24) 3. FB Additional Mobility!

Wednesday

1. Snatch 3-3-3-3-3 2. 21-15-9 Power Snatch (95/65) (FB115/85) T2B 3. FB Additional 3 Sets 20x GHD Sit Ups 10x Rev. Hyper Heavier than Monday ***Mad Apple Night out this Thursday at the Tin Caps Game! More info on our event page!...

Mad Apple Night Out

Join us for the last Thursday night Tin Caps game. They will have Thirsty Thursday and Fireworks that night. Join us for a night of fun and community! Thursday 8/22/13  7:05PM @ Parkview Field