21-15-9
Push Press
Box Jump
Knees To Elbows

Today we honored a local Paramedic, Vania Shields, from The Wayne Township Fire Department killed on Thursday in a traffic accident.
“Vania”
60 Ring Pushups
50 Wallball
40 Pullups
30 Double Unders
20 Burpees
10 HSPU

We have some big news and some bigger news that we plan to announce in the near future. Guesses???

21-15-9
Pullups
Burpees
Overhead Squats

Squats
5×5×3×3×1×1
HSPU

25 Wallballs
25 Pushups
25 Situps
25 Push press
3 rounds

800 M Run
40 Deadlifts
40 Pushpress
40 Pullups
40 Squats
40 Pushups
800 M Run

15 Cleans
15 Push Press
15 Overhead Squats
10 Body Row
5 HSPU
4 Rounds

5 Power Cleans
10 Ring Pushups
Rounds in 20 mins

400 M Run
20 Body Row
15 Overhead Squats
5 Tire Flips
3 Rounds