Strength Shoulder Press (5x1 @ 93%) Metcon Metcon (Time) 35 Burpees 30 KB Swings #70/53 25 Power Cleans #135/95

Strength Deadlift (5x1 @ 93%) Metcon (Time) 3x 15 Squat Cleans 95/65 200m Run 25 KB Swings 53/35

THANK YOU to all the wonderful volunteers who made Moxie Madness 2017 a success! Complete for time: 30-20-10 Dumbbell Snatch 53/35 Box Jumps 24/20 Burpees *Afternoon classes may be subject to cancelling due to unhealthy air. We will announce as the day goes on and asses. *8AM Elements you will be with the regular class.

Strength Shoulder Press (5x2 @ 90%) Metcon 1: Metcon (AMRAP - Rounds and Reps) 8 Min AMRAP 8 HSPU Mod: 10 Inverted Push Ups 12 Slam Balls #50/35 16 Box Jump Overs 24/20 2 min REST Randy (Time) For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. To learn more about Randy click here

6 RFT 10 Front Squats #95/65 10 T2B 10 G2OH #95/65 10 Pull Ups 10 Wall Balls #20/14

Strength Deadlift (5x2 @90%) Metcon Metcon (Time) 4x 50 Double Unders 400m Run/Row (alternating) *Rest 30 seconds between rounds

Gymnastics Core (Best effort at each!) Tabata: Plank Tabata: Hollow Hold Tabata: Superman Hold Metcon 3 minutes at each station, 30 seconds rest - Push Ups - KB Swings 53/35 - Goblet Squats 53/35 - Lunges w/KB 53/35

1: Metcon (AMRAP - Rounds and Reps) 5 Min AMRAP 5 Power Cleans #135/95 10 Slam Balls #50/35 1 Min REST 2: Metcon (AMRAP - Rounds and Reps) 5 Min AMRAP 5 Thrusters #135/95 10 T2B 1 Min REST 3: Metcon (AMRAP - Rounds and Reps) 5 Min AMRAP 5 Squat Cleans #135/95 10 Wall Balls #20/14 1 Min REST

Strength Shoulder Press (5x3 @ 85%) Metcon 15 minute AMRAP 400m Run Max Overhead Squats #95/65 * Back to Run if Bar is dropped Score is total amount of OVH Squats completed

We are still looking for more volunteers for Moxie coming up next weekend! Let us know if you are available and we can give you details! Support your community! For time: 50 Calories on Bike 40 SDHP #95/65 30 Burpees over bar 20 Front Squats #95/65 10 Bear Complex #95/65