20 min AMRAP

10 Push Press 95/75

20 Kettlebell Swings 55/45

30 double unders

Find your 3 rep max thruster.

Find a set of Stairs with at least 10 steps (or double everything with a set of 5 steps)

20 Minute AMRAP (1 lap is once up and down)

2 laps up and down regular

1 lap RIGHT leg first, both feet touch on each step (like a little kid)

1 lap LEFT leg first, both feet touch on each step

2 laps 2 steps at a time (if you don’t feel safe going down 2 steps at a time, go down regular)

Don’t fall down the stairs!! Use the handrail for safety and balance, but don’t pull yourself up.

15 min amrap

10 squat snatch 95/65

20 wall balls

Chelsea

every minute on the minute until 30 rounds are complete

or you cannot complete all three exercises

in the allotted time

5 pull ups

10 push ups

15 squats

We have lots of new people at the gym these days, thanks to those of you who are sharing the joy of the WOD with your friends!

Let’s all make sure to introduce ourselves to the new members and make them feel welcome.  I know our friendly community is one of the things we all value about Alternative Athletics.

Also, remember, there is a 50 burpee penalty for not introducing yourself to a new person, which we will be enforcing whenever we feel the need.

So, if you see a face you don’t know, take a minute to say hi, and make sure to welcome all the new folks into the gym family!

This week’s Yoga class is Saturday morning at 9am, see you then!

For those that are interested. We have two members who are currently in army basic training. I don’t have Jerry’s contact info, but you seem to be able to reach him on facebook. Logan’s mailing address is posted on the bottom left corner of the record board.

Location:4th Ave N,Billings,United States