***The SinCity Fit Challenge is this Saturday!  Come down and support all our athletes competing!***

Work Out of the Day

3 rounds for time:

5 power cleans, 185/125lbs

10 burpees

20 toes to bar

400m run

Post time to beyond the whiteboard.

Basics

5 rounds for max reps in 4 minutes of:

200m run

100 jump ropes 

10 pushups

max kb swings, 53/35lbs

2 minute rest

Post total reps to beyond the whiteboard.