April 15th 2014

  • On Saturday, there will be NO noon class!
  • No classes on Sunday!!

7am and 4pm
5×5 Bench Press @70% of 1RM
5×15 GHD Sit Ups
Alternate movements
Warm Up
A) Warm Up on the Board
OR
B) 5×1 Power Clean + 3 Front Squats + 1 Jerk
WOD
For time:
50 Calorie Row
40 Thrusters @95, 65
30 Burpee Over Bar
20 Hang Power Cleans @95, 65
10 Muscle Ups
1 Muscle Up = 3 Pull Ups + 3 Dips