Awwww Monday!!! Here we go!!

1. Back Squat
1 Rep Max

2. Romanian Deadlifts
3 x 8-12 Reps

3. 4 Rounds NOT for Time:
15 Weighted Abmat Sit ups
12 Strict Toes to Bar
9 Second L-Sit

“pre parade work out”!

5 Rounds for Time:
10 Power Cleans (135,95)
10 Burpees

RUKers-

No TEAM WOD Today- see you at 9:30AM at the Civic Center for the Dodge City Days Parade!

YO GA goers,

Sorry for the bad news but we are not going to have yoga on Thursday night this week. Instead please come help us with the float at the box at 8PM.

Stay Stretched and hydrated

The RUK CREW

Run
On the Minute for 10 Minutes:
100 Meters

5 Rounds For Time:
15 Deadlifts (225, 155)
35 Abmat Sit Ups

Front Squat
5, 4, 3, 2, 1 Reps
Press 5, 4, 3, 2, 1 Reps

Show up at the box at 9AM for a team WOD.

AMRAP 9
3 Muscle Ups
6 Thrusters (135, 95)

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!