April 4th 2014

  • Remember kiddies, now that the open is over, there is no more 7pm classes on Friday!
  • If you owe membership please bring it in or pay online!

7am and 4pm Strength
5×2 Front Squats @90% of 1RM
5xME STRICT Handstand Push Ups
Warm Up
A) Warm Up on the Board
OR
B) EMOM for 10 minutes
3 Power Snatches, add or decrease weight each minute
WOD
For total reps; four, 3 minute AMRAPS of:
AMRAP in 3 minutes of:
Power Clean and Jerks @135, 95
Rest 1 minute
AMRAP in 3 minutes of:
Ball Walls
Rest 1 minute
AMRAP in 3 minutes of:
Muscle Ups
Rest 1 minute
AMRAP in 3 minute of:
Overhead Squats @135, 95